Nourish Simply

GOOD FOOD • GOOD PEOPLE • GOOD HEALTH
NOURISHSIMPLY
NOURISHSIMPLY
W I L C O X W E L L N E S S & F I T N E S S
H E A L T H Y F A M I L Y C O O K I N G
Breakfast - Lunch - Dinner - SlowCooker - Snacks - Sides - Salads
Dips - Soups - Drinks - Healthy(ish) Sweet Treats

you feel alive, energized, and on fire!
In this cookbook, you will find recipes for all
occasions. The recipes are designed to nourish you
and help you feel amazing. They are all simple to
prepare and work well for batch cooking.
The secret ingredient is you - the love and care
that you put into your meal preparation. From
selecting high-quality produce and meats to
deciding what foods you will pair with each other,
to listening to your body to really understand the
nourishment that your body is looking for - it is all
a process of learning what makes you feel good.
Our hope is that you love these recipes as much
as we do and that you make modifications to make
them work for you and your family (just like we
have). Please feel free to reach out in our Facebook
Group if you have any questions at all!
ENJOY!
♡ Wilcox Wellness & Fitness
People ask us all the time: "What should I eat /
what do you eat?" If they are following our Habits
for Massive Impact, they know that the sky is the
limit in terms of what is on the menu. Our only
recommendation in terms of what you eat is to
make sure it is a 'whole food.' Whole foods come
from the earth or had a mother and were minimally
processed. So - the fun creations that you can
make in your kitchen at home are limitless.
In Nourish Simply, we have pulled together
some of our fan-favorite recipes for you to enjoy at
home. We encourage you to experiment and have
fun in the kitchen. If a recipe calls for something
that you don't like - maybe give it another try - or
try substituting something else in its place.
We absolutely love food and we hope that you
fall in love with the process of nourishing your
body and fueling your body with food that makes
The Secret Ingredient to
Delicious Nourishment

Contents
Breakfast
Entrees
SlowCooker Meals
Snacks
Soups
Salads
Sides
Drinks
Salad Dressings, Condiments,
Dips, and Spreads
Healthy(ish) Sweet Treats

Breakfast
NOURISH SIMPLY | HEALTHY FAMILY COOKING | WILCOX WELLNESS & FITNESS

WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Avocado, Spinach, and Chèvre Scramble
Easy Bacon & Egg Muffins
Eggs with Beet & Kale Hash
Pumpkin Pie Breakfast Custard
Banana Nut Muffins
Sweet Potato Breakfast Casserole
Overnight Oats
Smoothies
Breakfast Power Smoothie
Tropi “Kale” Smoothie
Blueberry Matcha Smoothie
Maple-Mango-Banana Chai Smoothie Bowl
Choco- Banana Berry Smoothie Bowl
Green Tea Lime Pie Smoothie Bowl
Pumpkin Breakfast Cookies
Saturday Morning Power Skillet
Pancake Perfection
Prosciutto Wrapped Mini Frittata Muffins

Avocado, Spinach, and Chèvre Scramble
1 Tbsp grass-fed butter or ghee
2 cups baby spinach
6 large eggs, beaten
1 large avocado
3 oz chèvre (goat cheese)
Directions:
Heat the butter in a skillet over medium heat.
Add the spinach and sauté until wilted, about 5 minutes.
Pour in the eggs and scramble until cooked through,
about 5 more minutes.
Remove from heat and stir in the avocado and chèvre.
[Credit: AgainstAllGrain.com]
Serves 4

Easy Bacon & Egg Muffins
18 slices of regular-cut nitrate free bacon
6 eggs
2 Tbsp chopped fresh parsley
Sea Salt and pepper to taste (optional)
Directions:
Preheat the oven to 350°F and spray a 6-muffin pan with
coconut oil or butter.
Create a “cup” in the muffin tin by forming the bacon
slices together around the sides (NOT the bottom).
Crack an egg into each cavity. Bake for about 25
minutes, or until the eggs are cooked to your liking.
Use a spoon to remove the muffins from the pan.
Garnish with freshly chopped parsley and serve.

Eggs with Beet & Kale Hash
1 lb beets, washed, peeled and diced
1/2 lb Yukon Gold potatoes,
scrubbed and diced
1 sweet onion, diced
3-4 cloves of garlic, smashed and
chopped
Beet greens (from 6 beets), chopped
5-6 kale leaves, ribs removed,
chopped
1-2 Tbsp olive oil
Handful fresh parsley
3-4 fried eggs
Directions:
In a fry pan, put in diced raw beets
and potatoes with plus enough water
to cover them (about 3 cups). Season
with salt and bring to a boil and cook
for about 7 minutes.
Drain and set aside the beets and
potatoes.
In the same pan, add olive oil, onion
and garlic and sauté for a few
minutes.
Add in kale and beet greens, and
cook until wilted (2- 3 mins). Set
aside.
Heat oil in the fry pan over med-high
heat. Add back potatoes and beets
and press firmly into a layer, and allow
the veggies to brown. Once crispy,
flip to the other side.
Add kale and beet greens, stirring to
combine. Let the entire mixture crisp
up for another few minutes.
Top with 3-4 fried eggs and parsley.
Serve immediately and enjoy!!

Pumpkin Pie Breakfast Custard
Coconut oil
1 can (13.5 oz) of coconut milk (full-fat)
2 bananas, overripe
3 Tbsp of nut butter
4 eggs
Pumpkin pie spice to taste
1 tsp vanilla
¼ to ½ tsp salt
1 can (15 oz) of pumpkin puree (*not* pumpkin pie filling)
½ cup chopped pecans or walnuts
Directions:
Heat the oven to 350 degrees.
While the oven is heating up, grease a 13 x 9
baking dish with coconut oil.
Place all the other ingredients up to but not
including the nuts in a mixing bowl and blend
until they are combined.
Pour the mixture in the greased baking dish,
and sprinkle nuts over the top of it.
Bake the custard for 30 minutes.
Let cool and then place in the refrigerator for
a beautiful custard texture.
Serves 6

⅓ cup rolled oats
4 large ripe bananas, mashed
3 large eggs
3 Tbsp melted coconut oil
1 tsp pure vanilla extract
⅓ cup nut butter of your choice
1 tsp cinnamon
½ tsp nutmeg
½ tsp each baking soda and baking powder
¼ tsp salt
1 cup chopped walnuts or pecans
Directions:
Preheat the oven to 350 degrees, and line cups of
a muffin tin with paper liners.
In a blender, spice mill or food processor, grind the
oats until they turn into a flour-like consistency. Set
aside
In a large bowl, blend bananas, eggs, coconut,
vanilla and nut butter until combined. Add the oat
flour, spices, baking soda and powder and salt and
continue to mix.
Fold in the nuts.
Divide the batter evenly among the muffin cups
and bake about 15-18 minutes. You will know they
are done when a toothpick inserted in the center
of a muffin comes out clean.
Remove the muffins from the oven and allow to
cool on a wire rack for about 10 minutes. Remove
from the tin to continue cooling.
Banana Nut Muffins

2 medium sweet potatoes
2 Tbsp avocado or coconut oil
1 small red onion, diced
2 cloves minced garlic
1 cup broccoli, chopped
1 cup sliced mushrooms
1 red or yellow bell pepper, diced
2 cups chopped spinach
10 eggs
¼ cup coconut milk
2-3 Tbsp your favorite hot sauce
Salt and pepper to taste
Optional: ½ cup crumbled goat cheese
Directions:
Bake or microwave the sweet potatoes until they’re almost done.
Remove and let cool.
Preheat oven to 350 degrees.
Heat the oil in a large skillet over medium heat. Add the onions and
cook until they start to soften, about 3-4 minutes. Add the garlic
and broccoli and cook for another 3-4 minutes before adding the
the peppers and mushroom. Cook for 5-6 minutes, adding 1 pinch or
two of salt to season. Add in the spinach and cook until wilted.
Remove the mixture from the heat. Remove the skins from the sweet
potatoes and dice them. Set aside.
Prepare a 9x13 casserole or baking dish by either using a cooking
spray or using coconut oil.
Place the sweet potatoes and veggie mixture into the baking dish.
Whisk together the eggs, coconut milk, hot sauce and salt pepper.
Pour over the veggie/sweet potato mixture. (Optional: sprinkle goat
cheese over the top).
Bake uncovered for 45 to 50 minutes. Remove the oven and let cool
for 5 to 10 minutes before serving.
Sweet Potato Breakfast Casserole
Serves 10

1 cup milk
½ cup oats
2 Tbsp chia seeds
¼ tsp vanilla bean powder (can sub out 1/2 tsp
pure vanilla extract)
½ tsp cinnamon
2 Tbsp unsweetened coconut flakes
Sea salt to taste
2 chopped dates (optional)
¼ cup slivered almonds
½ sliced banana (frozen is great!)
Optional toppings: cacao nibs, berries, pumpkin
seeds, fresh fruit
Directions:
Put all the ingredients in a mason jar, refrigerate
overnight, and enjoy in the morning! You can add in
more fruit or a drizzle of honey or maple syrup if you
want more sweetness.
Overnight Oats
Serves 1

SMOOTHIES
Each recipe serves 1
High Quality Protein (HQP):
Starting your day off with a HQP will set you up for success keeping you full longer
and helping you meet your protein requirements for the day simply and quickly!
Here are our recommendations for whole food based HQP:
Cottage Cheese - 1 cup
Full fat Greek yogurt - 1 cup
Silken tofu - 1 cup
Hemp seeds - 2 Tbsp
Nuts (1 ounce) or nut butter (2 Tbsp)
Pumpkin Seeds - 2 Tbsp
Peas - 1 cup
Experiment with the above whole food options and see what you like and what keeps you full the
longest. We do not recommend packaged and processed protein powders - even ones that are
organic. Do your own research to find a protein combination that you are comfortable with.
There are a lot of great whole food options for HQP that your body will readily be able to
recognize and absorb.
Chia Berry Green Protein Smoothie
1 cup of water, ½ cup mixed frozen berries, ½ banana, 1-2 cups organic baby spinach, handful
ice, 1 serving HQP, sprinkle of chia seeds. Blend until smooth.
Chocolate Covered Blueberry
½ cup milk, 2 cups organic baby spinach, ½ cup frozen blueberries, 5-6 walnuts, 1 ½ tsp cacao
powder, 1 serving HQP. Blend until smooth.
1 cup water, 2 cups organic baby spinach, ½ banana, ¼ cup frozen strawberries, ¼ cup frozen
blackberries, ½ cup sprouts, 3 ice cubes. Blend until smooth.
Sprouted Smoothie
Mighty Brain Booster
½ cup water, ½ avocado, ½ banana, ½ cup fresh blueberries, 5-6 walnuts, 1 serving HQP. Blend
until smooth.
Pumpkin Smoothie
½ cup milk, 3 kale leaves, 1 Tbsp flax seed, ½ frozen banana, ¼ tsp cinnamon, ½ cup pumpkin
puree, 3 ice cubes, 1 serving HQP (optional). Blend until smooth.
Berry Good Morning Smoothie
1/3 cup milk, 1 serving HQP, 1 cup frozen mixed berries, ½ tsp cinnamon, raw honey or maple
syrup to taste. Blend until smooth.
Chocolate Avocado Smoothie
½ cup frozen strawberries, ½ avocado, 1 ½ tsp cacao powder, ¾ cup milk, ¼ tsp vanilla, raw
honey or maple syrup to taste. Blend until smooth.
Trainer Tip: For smoothies, blend the water and greens FIRST, then add the rest of the ingredients

Breakfast Power Smoothie
1 cup frozen strawberries
½ cup Coconut Water
1 Tbsp creamy roasted almond butter
1 cup Greek yogurt
1 Tbsp ground chia seeds
3 ice cubes
Directions:
Combine strawberries, coconut water,
and almond butter in a blender and
blend on high.
Blend in protein powder and ground
chia seeds, then blend in ice cubes
until smooth.
Serve.
[Adapted from ElanaSpantry.com]

2 cups kale (packed tight)
1 small frozen banana, previously peeled
1/2 cup frozen mango
1/2 cup pineapple
1 inch ginger peeled and roughly chopped
1/2 cup full fat coconut milk
1/2 cup water, more if needed
Directions:
Add all the ingredients into a blender and blend!
Enjoy!
Tropi “Kale” Smoothie
Serves 2

1 cup frozen blueberries (organic if possible)
1 cup baby spinach
1 ripe banana
1 cup milk
2 Tbsp old fashioned oats
1 tsp matcha powder
Directions:
Combine everything in a blender, and blend until smooth!
Enjoy!
Blueberry Matcha Smoothie

Maple-Mango-Banana Chai
Smoothie Bowl
½ large frozen banana, sliced
½ cup frozen mango
1 Tbsp maple syrup
1 Tbsp chia seeds
1 Tbsp nut butter (almond or your fav)
1 cup non-dairy milk (almond, cashew, coconut, pea, etc.)
½ tsp of the chai spice blend (recipe below)
Optional: toppings of your choice – coconut flakes, pumpkin
seeds, berries, etc.
Directions:
Mix all the ingredients in a high-speed blender and blend until combined. You might have to scrape the sides or use the
plunger, as this will be thick.
Remove from blender into a bowl, add toppings and enjoy immediately!
Chai spice blend:
(this makes more than is needed in the recipe above!)
2 tsp ground cardamom
2 tsp ground allspice
4 tsp ground cinnamon
2 tsp ground cloves
6 tsp ground ginger
Place all ingredients in a small jar, cover, and shake vigorously to combine.
Store remaining blend in an airtight container.
Serves 1

1 frozen banana, sliced
1 cup frozen cauliflower
1 cup frozen berries of your choice
⅓ cup canned coconut milk (shake it up good!)
⅓ cup coconut water as needed (or tap water)
¼ cup raw cacao powder
1 tbsp nut butter of your choice
2 tsp maple syrup
Pinch of Himalayan sea salt
Directions:
Add a little bit of the water in the bottom of your
high-speed blender, then add banana, cauliflower,
berries, coconut milk, cacao powder, nut butter,
maple syrup and salt in the blender.
Add the rest of the water.
Blend until smooth, scraping the sides as needed.
This will be thick. Add more water if necessary.
Place in two bowls and eat immediately.
Choco- Banana Berry Smoothie Bowl
Serves 2

For the Smoothie:
3/4 cup coconut water
1 cup fresh baby spinach
1 large frozen banana
1/4 cup, packed down avocado
2 tsp lime zest
2 tsp fresh lime juice
2 ice cubes
1-2 tsp pure maple syrup, to taste
1/4 tsp Matcha green tea powder, optional
Topping ideas:
Granola
Melted coconut butter
Large flake dried coconut
Matcha green tea powder
Lime zest
Hemp hearts
Directions:
Add all the smoothie ingredients into a high-speed
blender and blend on high until smooth.
Adjust sweetness if desired.
Pour into a bowl and sprinkle on the toppings of your
choice.
[Credit: OhSheGlows.com]
Green Tea Lime Pie Smoothie Bowl
Serves 1 bowl or 2 cups

1 cup gluten-free rolled oats (or oat flour)
⅓ cup canned pumpkin (not the canned pumpkin pie mix)
½ cup your favorite nut butter
⅓ cup honey
1 tsp vanilla
1 tsp pumpkin pie spice
¼ tsp baking soda
½ cup dried cranberries (or other dried fruit)
½ cup pecans (or your choice of nuts/seeds)
Directions:
Preheat oven to 350 degrees and line a baking sheet
with parchment paper.
In a blender or food processor, grind the rolled oats until
they become like flour. Set aside.
In a mixing bowl, add the pumpkin, nut butter, honey and
vanilla and blend until combined. Add the oat flour,
pumpkin pie spice and baking soda and mix well. Stir in
the cranberries and pecans.
Place cookie-sized scoops of the batter on the baking
sheet and bake for 12-15 minutes. After removing from
the oven, let cool a couple minutes on the baking sheet
before putting on a cooling rack.
Pumpkin Breakfast Cookies
Makes 10 - 12 large cookies

Saturday Morning Power Skillet
2 strips nitrate-free bacon
2 Tbsp olive oil
1 sweet potato, peeled & cubed in ¼" pieces
¼ red onion, diced in ½" pieces
1 clove garlic - finely diced
¼ tsp ground cumin
Pink Himalayan salt & pepper to taste
4 eggs (make 2 eggs per serving)
Directions:
In a sauté pan over medium high heat, add
bacon and olive oil.
When the bacon begins to sizzle, add sweet
potatoes and spread out as much as possible
to allow the potatoes to rest in the pan in 1
layer.
Cook for about 5 minutes or until potatoes
start to brown.
Toss potatoes until all sides of potatoes are
browned and bacon is crisp (about 3-5
minutes)
While potatoes are cooking, in a separate
pan, cook 2-4 eggs to your liking.
Add onions, garlic, cumin, to potatoes and
bacon and season with salt & pepper.
Allowing everything to sit in the heat of the
pan for a minute or two.
Once the eggs are done, add them over the
top of the skillet or on the side.
Enjoy!
Serves 2

Ingredients:
1/2 cup rolled oats
1/4 cup cottage cheese
2 eggs
1 tsp vanilla extract (optional)
1/4 tsp cinnamon
1/2 mashed banana (optional)
3/4 cup berries (optional)
1 tsp coconut oil
Topping ideas:
Bananas Foster:
Thinly slice bananas and cook on a skillet with coconut
oil and walnut until browned and gooey. Pour over
pancakes.
Berry Sauce:
In a small sauce pan, heat frozen berries on low heat
with a little water and a little honey or maple syrup. Pour
over pancakes.
Directions:
Blend all ingredients together until smooth. Heat up
coconut in a skillet or frying pan. Pour batter into pan
making 4 small pancakes. Cook until bubbles appear
around the edges and the edges look dry. Flip and cook
the other side until done.
Serve hot with a little grass fed butter and topping of
choice or a little maple syrup.
Enjoy!
Pancake Perfection

Ingredients:
4 Tbsp coconut oil
1/2 medium onion, finely diced
3 cloves garlic, minced
1/2 lb cremini mushrooms, thinly sliced
1/2 lb frozen spinach, thawed & squeezed dry
8 large eggs
1/4 cup milk
2 Tbsp coconut flour
1 cup cherry tomatoes, halved
5 ounces of Prosciutto di Parma
Himalayan Pink salt & fresh ground pepper
12 cup muffin tin
Keep leftovers in refrigerator on hand for breakfast in a hurry.
Inspired by NomNomPaleo.com
Directions:
Preheat oven to 375°F. Heat coconut oil over medium
heat in a large cast iron skillet and sauté onion until soft
and translucent. Add garlic and mushrooms and cook
until the mushroom moisture evaporates. Season with
salt & pepper and spoon to a plate to let cool to room
temperature.
In a large bowl, beat the eggs with milk, coconut flour,
salt & pepper until combined. Then, add the cooled
sautéed mix and spinach to egg mixture.
Brush the remainder of the coconut oil onto a muffin tin
and line each cup with prosciutto, covering the bottom
and sides.
Spoon egg mixture into the prosciutto cups and top wit
h halved cherry tomatoes. Bake in oven at 350 degrees
for 20 minutes - rotating the tray at the halfway point.
Let muffins cool in pan before serving. Enjoy!
Prosciutto Wrapped Mini Frittata Muffins
Serves 6. Serving size: 2 muffins.

Entrees

Bacon & Guacamole Sammies
Egg Roll Bowl
Cauliflower Falafel
Mini Meatloaves
Zoodles with Clams
Tuscan Kale Spaghetti Squash Lasagna Bake
Avocado with Crab Meat
Shredded Pork over Caramelized Mashed Plantains
Baked Honey Mustard Chicken
Easiest-Ever Broiled Coconut Shrimp
Broiled Fish with Summer Grape Tomato Sauce
Spaghetti Squash Pad Thai
Baked Almond Chicken Strips
Coconut Chili Lime Shrimp
Poached Halibut with Beets
Tuna with Avocado, Ginger, and Lime
Salmon Wasabi Burgers
Hummus Chicken
Citrus Fish Tacos
Chicken Saltimbocca
Quinoa Pizza Crust
Taco Bowls
Mustard-Roasted Pork Tenderloin with Parsnips and
Carrots
Shepherd's Pie
Buffalo Chicken Casserole
Rosemary Pork with Applesauce
Steak Bites
Simple Baked Sea Bass
Shrimp & Zoodles in Spicy Vodka Sauce
Pan Seared Trout with Sautéed Greens
Bruschetta Chicken
Baked Rosemary- Lemon Chicken Breasts
Lemony Haddock with Olives & Tomatoes
Beef & Brussels Sprouts
almon Cakes
Zoodles with Sage and Prosciutto
One-Pan Chicken Fajitas
Pork Tenderloin with Spice Rub
Spicy Shrimp
Turmeric and Honey Glazed Chicken
Mediterranean Stuffed Chicken Breasts

Bacon & Guacamole Sammies
4 strips of thick-cut pastured bacon
Guacamole
Fresh squeezed juice from 1 lime
Directions:
Sauté 4 slices of bacon until crispy
Wait until cooled
The filling for these “sandwiches” is
chunky homemade guacamole.
If you’re pressed for time, simply mash
up the flesh of half an avocado, and
cut up the other half into half-inch
cubes.
Then mix both halves together in a
bowl to get a nice blend of chunky
and creamy.
Flavor it with a squirt or two of lime
juice.
[Credit: NomNomPaleo.com]
Serves 1 to 2

Egg Roll Bowl
2 Tbsp sesame or coconut oil
3 cloves of minced garlic
½ cup diced onion
2-3 Tbsp of diced fresh ginger
1 pound ground chicken
Salt and pepper
1 Tbsp of sriracha or other hot sauce
14-oz bag of your favorite coleslaw mix (I like rainbow slaw)
3 tbsp of gluten-free soy sauce or coconut aminos
1 Tbsp of vinegar (I use apple cider vinegar but rice vinegar is
more authentic)
Optional garnish: toasted sesame seeds.
Directions:
Heat the oil in a large skillet over medium-high heat.
Toss in the garlic, onion and saute until the onion is soft.
Add in the diced ginger and saute for 1-2 minutes.
Stir in the ground chicken, a pinch of salt and pepper
and the hot sauce.
Keep cooking until the chicken is done.
Next, stir in the coleslaw, coconut aminos and vinegar
and continue until the coleslaw is tender.
Sprinkle with optional sesame seeds and serve.
Serves 4

Cauliflower Falafel
2 cups minced cauliflower
1 shallot, chopped
½ cup fresh parsley
¼ cup ground gluten-free oats or
almond flour.
1 medium egg
3 garlic cloves
4 tsp cumin
1 tsp turmeric
½ tsp chili powder
1 tsp sea salt
Directions:
Preheat your oven to 400 degrees and line a baking sheet with parchment
paper.
Add cauliflower to the high-speed blender or food processor and pulse until
minced. Remove and set aside.
If using oat flour, place oats in a high-speed blender or food processor and
pulse until ground into flour.
If not using oat flour, place almond flour in the food processor/blender along
with all other ingredients EXCEPT cauliflower and oil.
Blend until well-mixed.
Add the cauliflower and pulse until combined.
Form the falafel dough into balls measuring around 2 inches.
Brush each with olive oil and place in the oven for 20 minutes.
Remove from the oven and carefully turn the balls over and bake for another
20 minutes.
While they’re baking, make this simple dipping sauce:
Combine ½ cup hummus, 2 tbsp lemon juice and 1 tsp of dried dill.
Add salt to taste. Stir well and then refrigerate.
When the falafel are ready, serve with the dipping sauce.
Serves 1 to 2

8 oz lean ground pork
8 oz lean (94 to 99 percent fat-free) ground turkey
⅓ cup rolled oats or almond flour
4 Tbsp sugar-free or homemade ketchup
2 Tbsp brown mustard
1 tsp gluten-free soy sauce
¼ cup chopped fresh oregano
½ tsp each dried marjoram and thyme
1 large egg
⅓ cup grated onion
Sea salt
Ground pepper
Directions:
Preheat the oven to 400 degrees and line a
baking rimmed sheet with parchment paper.
Combine the ground meat in a large bowl by
hand. In a small bowl, mix together the oats or
almond flour, half the ketchup and mustard,
soy sauce, oregano, spices, egg, onion, a
generous dash of the salt and ½ tsp of pepper.
Add the oat mixture to the meat and, using
your hands, mix until combined.
Divide the meatloaf mixture into four portions
and form small loaves with each section,
placing it on the lined baking sheet.
Combine the rest of the mustard and ketchup
and brush over the top of each loaf.
Bake for 20 to 30 minutes, until cooked
through and to your desired level of
“doneness.”
Mini Meatloaves
Serves 4

Directions:
Spiralize the zucchini and set aside.
Scrub the clams with cold water.
In a large sauté pan, melt the butter or ghee.
Add the shallots or onion and sauté until slightly softened.
Add in the chopped garlic and stir until golden brown.
Add in the clams, wine, 2 tablespoons of the parsley, salt, and
pepper.
Cover with a lid and simmer until all of the clams have opened. Take
out opened clams as needed with a slotted spoon and set aside in
a bowl.
Once all clams have opened, remove them and add zucchini into
the sauté pan.
Cook until desired tenderness has been reached & season with salt
and pepper to taste.
Add the clams back in.
Toss and add remaining parsley and grated lemon zest.
Remove to a large serving bowl and eat immediately.
[Credit: RealFoodOutlaws.com]
4 large zucchini or yellow squash (spiralized)
1/2 cup butter or ghee
2 shallots or 1 onion (chopped)
4-6 garlic cloves (chopped)
2 1/2 pounds clams (or a 50-count bag)
1/2 cup white wine
1/2 cup chopped Italian (flat leaf) parsley
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Zest of one lemon
Zoodles with Clams
Serves 4

Directions:
Preheat your oven to 400° F.
Slice spaghetti squash lengthwise and scrape out seeds. Drizzle with oil, a sprinkle of salt and
pepper and then rub in. Line 1-2 baking sheets with parchment paper and place squash cut side
down.
Bake for about 35-40 minutes until just tender enough that you can scrape the squash into
strands. You don’t want it fully cooked since it will be baked again.
While cooking, place bread in a blender or food processor and grind into breadcrumbs. Toast on a
pan in the oven [top rack is fine] for about 6-8 minutes. Remove and let cool fully, then toss with
oregano and Parmesan. Flip the cooked squash halves over and let cool for 15 minutes [longer is
fine].
While cooling, heat a large sauté pan over medium-low heat. Add 2 teaspoons of oil. Once hot,
add the shallot and let cook for 3-4 minutes, stirring frequently. Add garlic with 1 teaspoon of oil
and stir frequently for about 2-3 minutes, until lightly browned.
Preheat oven to 350° F. Raise the pan heat to medium.
Add white beans and a hefty sprinkle of salt and pepper. Cook for 4-5 minutes, stirring
occasionally. Stir in sun-dried tomatoes and let cook for about 2 minutes. Stir in kale and
oregano. Let cook for 1-2 minutes until just starting to wilt. Remove mixture from the heat.
Scrape about 90% of the spaghetti squash into a large mixing bowl, leaving some attached to
each shell. Empty the kale mixture over the squash and combine. Add salt and pepper until
seasoned to your liking.
Whisk the egg in a small mixing bowl. Mix in the ricotta, Parmesan, a pinch of salt, and about 1/4
teaspoon black pepper until.
Empty over the squash mixture and toss with your hands to evenly distribute.
Scoop 1/4 of the mixture into each squash shell. Do not pack in. Bake for 25 minutes, until the top
layer is a lightly crisped and brown.
Sprinkle with toasted breadcrumb mixture and bake for another 5-8 minutes.
Remove and let cool slightly, then serve.
[Credit: EdiablePerspective.com]
2 x 3-4 lbs spaghetti squash
1-2 Tbsp sunflower oil, divided
1/4 cup minced shallot
4 tsp minced garlic
2 x 15 oz cans cannellini
beans, drained and rinsed
1 cup sliced sun-dried
tomatoes, not oil-packed
10 cups ribboned Tuscan (aka
Dino) kale, stems removed cut
into 2" pieces
1 1/2 Tbsp fresh oregano,
1 large egg
15oz full-fat ricotta cheese
1 cup grated Parmesan cheese
Sea salt and pepper
Tuscan Kale Spaghetti Squash Lasagna Bake
Serves 4 - 8
Breadcrumb Topping:
3 slices gluten-free bread
1/4 cup grated Parmesan cheese
1 1/2 tsp freshly chopped oregano

1 ripe avocado
3 Tbsp lemon juice
¼ tsp sea salt, plus more for seasoning
1 tsp Dijon mustard
½ tsp paprika
Pinch red pepper flakes
6 oz lump crab meat
4 large lettuce leaves
Directions:
Peel and pit the avocado. Cut into small chunks. Place the chunks
in a small bowl and toss them with about half the lemon juice. Salt
to taste. Divide into four portions and set aside.
Whisk the remaining lemon juice, mustard, paprika, pepper flakes
and ¼ tsp salt in a small bowl. Add the crabmeat and mix well.
Divide into four portions and set aside.
Place a large lettuce leaf on each of four plates. Place a serving
of crab meat on each lettuce leaf, and then top with the avocado
mixture.
Serve and enjoy!
Avocado with Crab Meat
Serves 4

For the crockpot:
1-2 lbs pork loin
1 yellow onion, sliced
2 cups beef broth (no sugar added) – add 3 cups if
you go with a 2 lb pork loin
1 Tbsp garlic powder
1 tsp onion powder
Salt and pepper, to taste
For the plantain mash:
4 brown plantains, peeled, sliced in half lengthwise
2 Tbsp coconut oil
1 tsp cinnamon
Pinch of salt
3-4 Tbsp canned coconut milk
Directions:
Add all your pork ingredients to a crockpot and cook on low for 8-10
hours.
Once your pork is done cooking, use two forks and shred it to pieces.
Now place a large skillet under medium heat, add your coconut oil and
once your pan is nice and hot, add your sliced plantains into the oil.
Sprinkle with cinnamon and salt.
Cook on both sides for 4-5 minutes or until soft.
Add your plantains to your food processor and puree.
While the food processor is still running, pour in coconut milk until you
get a smooth plantain puree.
Add a dollop of plantain mash to your plate, top with pork, and add a
little avocado.
[Credit: paleOMG.com]
Shredded Pork over Caramelized Mashed Plantains
Serves 4 to 6

-3 Tbsp Dijon mustard
3 Tbsp whole grain mustard
3 Tbsp honey, or more, to taste
2 Tbsp chicken stock, or more, to taste
1 Tbsp olive oil
3 sprigs rosemary
For the mustard rub:
1 Tbsp olive
1 Tbsp whole grain mustard
Kosher salt and freshly ground black pepper, to taste
8 bone-in, skin-on chicken thighs
Directions:
Preheat oven to 400 degrees F.
To make the mustard rub, combine olive oil and whole grain
mustard in a small bowl; season with salt and pepper, to taste.
Using your fingers or a brush, work the mustard rub onto both
sides of the chicken.
In a large bowl, whisk together Dijon mustard, whole grain
mustard, honey and chicken stock. Add more chicken stock as
needed until desired consistency is reached; set aside.
Heat olive oil in a large oven-proof skillet over medium high
heat. Add chicken, skin-side down, and sear both sides until
golden brown, about 2-3 minutes per side. - Add mustard
mixture and sprinkle with rosemary.
Place into oven and roast until completely cooked through,
reaching an internal temperature of 175 degrees F, about 25-30
minutes.
Serve immediately.
[Credit: DamnDelicious.com]
Baked Honey Mustard Chicken
Serves 8

Easiest-Ever Broiled Coconut Shrimp
6-inch skewers
1 cup unsweetened shredded coconut
2 large eggs
1 lime, juiced and zested
1 lb large shrimp, peeled, deveined, with tails removed.
Kosher salt and freshly ground black pepper
Directions:
Preheat broiler. Place a wire rack on a baking sheet.
Whisk together the eggs in a shallow dish. In another
shallow dish, combine coconut and lime.
Dip each shrimp into the eggs and then coat with the
coconut/lime mixture.
Thread 3 shrimp onto each skewer (you might have to
double up on one or two skewers, depending on shrimp
count).
Place the skewers on the wire rack and broil for 2
minutes. Flip the skewers over and cook for another 1-2
minutes, until the shrimp are cooked through. Remove
from the oven.
Enjoy with your favorite dipping sauce! Bonus recipe
below.
Orange Dipping Sauce:
½ cup no-sugar, juice-sweetened orange marmalade
2 tsp mustard
1 tsp prepared horseradish
Dash of sea salt
Combine all the ingredients in a small bowl.
Serves 4

1 Tbsp of olive oil
6 cloves garlic, smashed
1 lb grape tomatoes, cut in half
Sea salt & fresh pepper
1/4 cup fresh chopped basil
Olive oil spray
4 pieces (7 oz. each) flounder (or tilapia or sole)
Directions:
In a large skillet heat oil on high heat. Add garlic and cook until
golden.
Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer
for about 15 minutes, add fresh basil and cook another 5 minutes.
Meanwhile, while sauce is simmering, season fish with salt and pepper
and lightly spray with oil. Broil or grill fish on medium heat until cooked
through.
When fish is cooked, top with tomato sauce.
[Credit: SkinnyTaste.com]
Broiled Fish with Summer Grape Tomato Sauce
Serves 4

Directions:
Preheat the oven to 400 degrees F. Chop the tip and tail off of the spaghetti squash
cut in half lengthwise. Remove the seeds and innards with a spoon. Drizzle 1
tablespoon of coconut oil or olive oil over each half and rub into the flesh so that the
whole surface is coated. Sprinkle with salt and pepper and place cut-side down on a
large baking sheet. Bake for 45 to 55 minutes, until spaghetti squash strings release
easily when scraped with a fork. Allow squash to cool before using a fork to scrape
from one end of the squash to the other, releasing spaghetti strings. Repeat with other
half of the squash
Add all of the ingredients for the sauce to a small blender and blend until smooth.
Heat 2 tablespoons of coconut oil in a medium-sized non-stick skillet over medium
heat. Add the bell pepper and jalapeno and sauté, stirring occasionally for 3 minutes.
Add grated carrot and garlic and sauté until bell pepper has softened but is still al
dente, about 3 to 5 minutes.
Move the vegetables over to one side of the skillet and add the raw shrimp. Cook
about 1 to 2 minutes, flip and cook an additional 1 to 2 minutes until shrimp is plump,
pink, and cooked through.
Add the cashew-ginger sauce and cook an additional 2 to 3 minutes. Add spaghetti
squash and stir everything together until everything is coated in the sauce.
Serve with fresh chopped basil or cilantro and raw cashews.
[Credit: TheRoastedRoot.net ]
4 Tbsp coconut oil, separated
1 small spaghetti squash, roasted
1 red bell pepper, cut into matchsticks
1 jalapeno, seeded and chopped
1-1/2 cup grated carrot
½ pound shrimp, peeled and deveined
2 Tbsp raw cashews, chopped
Cashew Ginger Sauce:
2 Tbsp cashew butter
2 Tbsp lime juice
2 Tbsp liquid aminos (or low-sodium soy
sauce)
1 Tbsp pure maple syrup or agave nectar
1 Tbsp red chili sauce (such as sriracha)
1 Tbsp fresh ginger, peeled and grated
Spaghetti Squash Pad Thai
Serves 3 to 4

Baked Almond Chicken Strips
1.5 lbs or 3 very large chicken breasts, boneless & skinless
1 1/4 cup almonds, ground (almond meal works too)
1 Tbsp of garlic or onion powder
1 tsp oregano or basil, dried
3/4 tsp salt
1/8 tsp ground black pepper
2 eggs, large
Cooking spray
Organic ketchup or honey mustard for dipping
Directions:
Preheat oven to 450 F degrees. Line large baking sheet with unbleached parchment paper, spray well with cooking spray and set
aside.
In one small bowl, mix ground almonds (almond meal), garlic (onion) powder, oregano (basil), salt and pepper. In another small
bowl, whisk the eggs.
Wash chicken breasts and pat dry with paper towel. Cut into 1/2 inch thick strips lengthwise. Place a few on a cutting board, cover
with a piece of plastic wrap and pound with a meat tenderizer a few times. Repeat with remaining pieces.
Dip each strip into an egg mixture, coat completely in almond mixture and place on prepared baking sheet. Bake for 15 minutes on
one side, flip and bake for another 12-15 minutes or until golden brown. Please note, when flipping the bottom might look under
baked and soggy but it will get browned and crispy, trust me. Serve hot with organic ketchup or Honey Mustard Sauce, or
Cauliflower "Mashed Potatoes" for a complete meal.
(Storage Instructions: Refrigerate for a few days or freeze for up to 3 months. To reheat, bake from frozen for 10-15 minutes at 375
degrees F.)
[Credit: iFOODreel.com]
Serves 4 to 8

1 lb raw shrimp
¼ cup coconut flour
1 cup coconut flakes
Zest of 3 limes
1.5 Tbsp chili powder
1 egg, beaten
Coconut oil
Directions:
Clean, shell and devein the shrimp (if needed).
In a medium-sized bowl, combine the shredded coconut, coconut flour,
lime zest and chili powder.
In a skillet over medium-high heat, melt some coconut oil until very hot (but
not smoking).
Fry the shrimp for 2-3 minutes on each side without overcrowding the pan.
Remove to a plate lined with paper towels to absorb any excess moisture.
Sprinkle the shrimp with a pinch of sea salt and eat while hot. Squeeze
lime juice over the top for more lime flavor.
[Credit: StupidEasyPaleo.com]
Coconut Chili Lime Shrimp
Serves 2 to 4

2 beets
1 golden beet
3 cups beef bone broth
12 oz wild caught halibut
Organic micro greens
Directions:
Preheat the oven to 400°F to roast the beets.
Remove stems from all beets, rinse and wrap each
beet individually in foil. (It's ok if they are still wet
when wrapped in foil.) Transfer beets to a rimmed
baking sheet and bake for 1 hour in the oven.
Add beef broth to a small saucepan. Bring to a
simmer over medium heat.
Add a single halibut filet to the simmering liquid
and poach for 7 minutes. Remove and repeat for
each filet.
Remove skins from beets, slice and alternate red
and golden beets on a plate. Place halibut filet in
the center and garnish with organic micro greens
(or organic baby arugula, baby kale or baby
spinach) and serve.
[Credit: PaleoPorn.net]
Poached Halibut with Beets
Serves 2

Tuna with Avocado, Ginger, and Lime
2 big handfuls fresh cilantro leaves, finely chopped
1/2 jalapeno, thinly sliced
1 tsp grated fresh ginger
1-2 minced garlic cloves
2 limes, juiced
2 Tbsp coconut aminos
Pinch of stevia (I use 1/2 packet) of palm sugar
Salt and pepper
1/4 cup olive oil
1 (6-ounce) block sushi-quality tuna
1/2 ripe, sliced avocado
Directions:
In a mixing bowl, combine the cilantro, jalapeno, ginger, garlic,
limejuice, coconut aminos, sweetener, salt, pepper and 2
tablespoons of olive oil. Stir ingredients together until well
incorporated.
Place a skillet over medium-high heat and coat with the
remaining 2 tablespoons of olive oil.
Season the tuna generously with salt and pepper. Lay the tuna
in the hot oil and sear for 1 minute on each side to form a slight
crust.
Pour 1/2 of the cilantro mixture into the pan to coat the fish.
Serve the seared tuna with the sliced avocado and the
remaining cilantro sauce drizzled on top.
[Credit: PreppyPaleo.com]
Serves 1

Salmon Wasabi Burgers
1 lb skinless salmon filet
1 Tbsp fresh ginger, peeled and minced
¼ cup fresh scallions, finely chopped
¼ cup fresh cilantro, minced
2 large eggs
1 Tbsp freshly squeezed lime juice
½ cup almond flour
1 tsp Celtic sea salt
¼ cup wasabi powder
1 Tbsp water
Coconut oil for frying
Directions:
Rinse salmon, pat dry, and cut into ¼ inch cubes.
In a large bowl, combine salmon, ginger, scallions,
cilantro, eggs, lime juice, almond flour, and salt.
In a small bowl, combine wasabi powder and water to
form a paste.
Mix wasabi paste into salmon mixture.
Form batter into 2-inch patties with your hands.
Heat oil in a large skillet over medium high heat.
Sauté patties in batches until golden brown, 6 to 8
minutes per side.
Serve.
[Credit: ElanasPantry.com]
Serves 4

Hummus Chicken
3 boneless, skinless chicken breasts
1 yellow squash, sliced
1 zucchini, sliced
1 red bell pepper, chopped 2"
1 medium onion, chopped
2 lemons
Italian Seasoning
1/2 cup hummus, homemade or store-bought
2 Tbsp dried rosemary
1 Tbsp extra virgin olive oil
1 tsp smoked paprika
Generous drizzle of Balsamic Vinegar
Directions:
Preheat oven to 450°. In a large bowl, toss the sliced zucchini,
squash and onion with olive oil, until evenly coated. Season
with salt, pepper, and Italian seasoning and toss.
Prepare one large 9 x 13 baking dish and lightly coat with olive
oil. Place all vegetables on the bottom of dish in an even layer.
Season the chicken breasts with salt, pepper, and Italian
seasoning. Cover each chicken breast with 2 Tbs of hummus
each. Then evenly place chicken on top of the vegetables.
Squeeze the juice of one lemon over the chicken and
vegetables. Lightly season the entire dish with chopped
rosemary and paprika. Thinly slice the remaining lemon, and
place a few thin slices in the dish.
Drizzle balsamic vinegar over the top, then bake for about
25 - 30 minutes, until the chicken is cooked through and the
vegetables are tender. Serve immediately.
Serves 3

Citrus Fish Tacos
Directions:
Mix the orange juice, lime juice, olive oil, cumin, and salt in
a bowl and combine well.
Gently place the pieces of haddock into a large Ziploc
bag and pour in the juice. Marinade for 2 - 4 hours in the
refrigerator, flipping the bag over about half way through.
Next, heat some olive or coconut oil over a large skillet.
When the pan is warm, add the haddock and cook for
about 4 - 5 minutes on 1 side, then turning only once, finish
cooking on the other side (about 8 - 9 minutes total).
Then, simply prepare your tacos to your liking, adding the
fish, pepper, onion, & mango! Be creative and add
anything else you think may taste great on there!
It’s very refreshing and absolutely DELICIOUS! Once you
get the marinade in the fridge, it will only take you about
10 minutes to prepare them.
Serves 2
Marinade:
2 large oranges, juiced
1/2 lime, juiced
3 Tbsp olive oil
1 tsp cumin
1/2 tsp salt
2 wild-caught haddock filets, cut in 1" chunks
Wraps:
4-6 butter lettuce leaves
1/2 red pepper, diced
1/2 red onion, diced
1/2 mango, diced
1/2 avocado, diced
Cilantro, tomato, or any other topping

2 bonless, skinless chicken breasts
1/4 tsp salt
1/8 tsp pepper
4 fresh sage leaves
4 thin slices prosciutto
1 Tbsp avocado oil
1/4 cup organic chicken bone broth or chicken broth
2 Tbsp fresh lemon juice
1 Tbsp water
1/2 tsp arrowroot
2 tsp ghee
Directions:
Sprinkle chicken with salt and pepper.
Place 2 sage leaves on each chicken breast.
Wrap chicken breast with prosciutto, securing sage
in place.
Heat oil in a large skillet over medium heat. Place in
chicken and cook 5 minutes per side or until fully
cooked through.
Remove from pan and serve.
Chicken Saltimbocca
Serves 2

1/2 cups cooked quinoa
1 egg
1 tsp dried oregano
1 tsp baking powder
1/4 tsp fine sea salt
Toppings of your choosing
Directions:
Preheat oven to 400F and line a baking sheet with
parchment paper.
In a medium bowl, combine the quinoa, egg,
oregano, baking powder, and salt.
Scoop the quinoa into two equal-size mounds on
the baking sheet and use the back of a large spoon
to spread out each crust into an 8-inch circle,
about 1/4 inch thick.
Bake in the oven for 25 minutes, or until firm in the
center and golden color.
Add your favorite toppings and marinara sauce and
bake for an additional 10 to 15 minutes.
Note: This pizza is best served right out of the over
as the crust will turn soggy by the next day.
Quinoa Pizza Crust
Makes two 8 inch pizzas

Taco Bowls
Directions:
Cook the beef, onion, bell peppers, and zucchini in a skillet
over medium heat, stirring until beef is browned and
crumbly.
Drain and return to skillet.
Stir in tomatoes and cumin. Add in salt and pepper to
taste.
Bring to a boil, reduce heat, and simmer 10 minutes or until
thickened.
Line bowls with lettuce leaves. Top with beef mixture,
avocado, radishes, and cilantro.
Serves 2
3/4 lb ground beef
1/2 onion, chopped
1 small red bell pepper, chopped
1 small yellow pepper, chopped
1 small zucchini, chopped
1 (10 oz) can diced tomatoes and green chiles
2 tsp ground cumin
1 head Boston lettuce, separated into leaves
1 small avocado, pitted and sliced
1/2 cup sliced radishes
2 Tbsp chopped fresh cilantro

Mustard-Roasted Pork Tenderloin with Parsnips and Carrots
Directions:
Preheat oven to 450F
Sprinkle port with 1/8 tsp salt and pepper.
heat 1 Tbsp oil in a large nonstick skillet and over medium high
heat brown pork on all sides, about 6 minutes.
Place pork in small roasting pan.
Toss vegetables in remaining oil and salt and pepper and place
around pork in pan.
Stir mustard, garlic, and rosemary together and brush over pork
Bake 18-20 minutes or until pork reaches 145F and
vegetables are tender.
Let pork rest 10 minutes before slicing and serving.
Serves 2
3/4 lb pork tenderloin
1/4 tsp salt
1/4 tsp pepper
2 Tbsp avocado oil
1/2 lb carrots, cut into 2" pieces
1/2 lb parsnips, cut into 2" pieces
1 1/2 Tbsp grainy Dijon mustard
1/2 tbsp chopped fresh rosemary

Shepherd's Pie
Directions:
Preheat oven to 400F. Cook beef, pork, onion, mushrooms, and garlic
in a skillet over medium heat until meat is browned and crumbly.
Gradually stir in spinach until wilted. Drain and return to skillet.
Add broth, tomato paste, vinegar, thyme, rosemary, and salt. Bring to
a boil, reduce heat, and simmer 10 minutes or until thickened.
Meanwhile, bring potatoes to a boil and cook over medium high heat
until tender. Drain and return to pan. Mash with a potato masher to
get desired consistency. Season with salt and pepper to taste.
Spoon beef mixture into a lightly greased 1 1/2 quart baking dish.
Spread potatoes over top.
Bake 15 minutes or until hot and bubbly.
Serves 2
1/2 lb grass-fed ground beef
1/4 lb ground pork
1/2 cup chopped onion
1 (8 oz) package whole mushrooms, quartered
1 (6 oz) package organic spinach
1/2 cup organic beef broth
2 Tbsp tomato paste
1 tsp balsamic vinegar
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp salt
2 sweet potatoes, peeled and cubed

Buffalo Chicken Casserole
1 medium spaghetti squash (about 2½ pounds)
4 Tbsp butter, ghee or coconut oil, divided
1 medium carrot, diced
2 stalks celery, diced
½ medium yellow onion, minced
1 small red bell pepper, diced
1 lb ground chicken
1 tsp garlic powder
1 tsp fine sea salt
¼ tsp black pepper
1 cup hot sauce
¼ cup Mayo, preferably homemade
3 large eggs, whisked
Chopped scallions for garnish
Sliced avocados for garnish
Directions:
Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30-35 minutes or until
the skin gives when you press your finger to it. Remove the squash from the oven and reduce the temperature to 350 degrees.
Grease a Dutch oven or 8-inch square glass dish with 2 tablespoons of the butter.
Let the squash cool for 5 minutes, remove the seeds and then use a fork the remove the threads and place them into the greased
baking dish.
In a large sauté pan over medium heat, melt the remaining 2 tablespoons of butter. - Add the garlic, carrot, celery, onion and bell
pepper and cook for about 10 minutes until the onion is translucent.
Add ground chicken, garlic powder, salt and pepper and cook, using a spatula to break up the chicken into small pieces, until
chicken is no longer pink, (8 minutes).
Remove the pan from the heat, then, add hot sauce and mayo and mix to combine.
Add the chicken mixture to the baking dish and mix well with the spaghetti squash threads. Add the whisked eggs and mix everything
together until you can no longer see the eggs.
Bake for 1 hour or until the top forms a slight crust that doesn't give when you press it in the middle. Let rest for 5 minutes before
serving. Garnish with chopped scallion and avocado slices.
[Credit: CaveGirlintheCity.com]
Serves 4 to 6

Rosemary Pork with Applesauce
1 lb pork loin, sliced (Cut it yourself or get
cutlets from the grocery store.)
1 large sprig of fresh rosemary
1/2 cup unsweetened applesauce
Salt, pepper, and garlic powder to taste
Olive oil and grass-fed butter for frying
Directions:
Heat a large pan with olive oil and butter.
Season one side of the pork cutlets with salt, pepper, and garlic powder.
Place the pork into the pan with the seasoned side down.
Season the other side, flip them when the meat starts cooking around the
edges and the underside is browned (about 3-5 minutes depending on the
thickness of the cutlets).
Pour applesauce over the pork. Add rosemary. Let other side cook through
(another 3-5 minutes).
Garnish with rosemary and serve with extra applesauce.
[Credit: FreckledItalian.com]
Serves 2 to 3

1/2 cup soy sauce
1/3 cup olive oil
1/4 cup Worcestershire sauce
1 tsp minced garlic
2 Tbsp dried basil
1 Tbsp dried parsley
1 tsp black pepper
1 1/2 lbs. flat iron or top sirloin steak, cut in 1-inch pieces
Directions:
Place all ingredients, except steak, in a large plastic
Ziploc baggie. Mix to combine.
Place steak pieces in the bag, and seal. Shake gently to
coat steak entirely in marinade.
Place bag in refrigerator to marinate for at least 3 hours
(up to 24).
Heat a large skillet over medium-high heat until it’s very
hot! Using a slotted spoon, remove steak from the
marinade and place on the pan. Discard marinade.
Cook steak according to your desired temperature. For
medium, about 3 minutes per side.
Serve warm and enjoy!
Steak Bites
Serves 4

1 lb sea bass (cleaned and descaled)
3 garlic cloves, minced or crushed
1 Tbsp Italian seasoning
2 tsp fresh coarse ground black pepper
1 tsp salt
2 Lemon wedges
1⁄3 cup white wine (optional)
Directions:
Preheat oven to 450F°.
In a small bowl, combine garlic, olive oil, salt, and black pepper.
Place fish in a shallow glass or ceramic baking dish.
Brush fish with oil mixture. (Optional) Pour wine over fish.
Bake fish for 15 minutes, then sprinkle with Italian seasoning.
Continue to bake for 5 more minutes (or until the fish flakes easily).
Drizzle remaining pan juices over sea bass and garnish with lemon
wedges
Simple Baked Sea Bass
Serves 4

3 Tbsp avocado or olive oil, separated
1 lb peeled/deveined shrimp
4 medium zucchinis, spiralized or
chopped
¼ cup coconut cream
1 medium diced onion
3 garlic cloves, minced
1 14-ounce can crushed tomatoes (fire-
roasted if you can find it)
¼ cup vodka (optional)
3-4 cups washed baby spinach.
⅓ cup chopped flat leaf parsley
Directions:
In a large skillet over medium heat, heat the oil. Add the shrimp and cook for 1-2
minutes on each side, until done. Remove from the pan and place on a covered plate to
remain warm.
Add the onion to the pan and cook for 3-4 minutes, until they start to soften. Add the
garlic and red pepper flakes and continue to cook for 1-2 more minutes. Pour in the
tomatoes and vodka and lower the heat slightly and let cook until the sauce thickens,
about 10 minutes. Pour in the coconut cream and continue to cook for 5 minutes. Taste
and add salt/pepper as necessary.
In another skillet, heat 1 tbsp oil and cook the zucchini until it’s done. The zoodles should
take 3 to 5 minutes while chopped zucchini will take a bit longer. Stir in the spinach and
cook till it’s wilted.
Toss the cooked zucchini/spinach into the sauce along with the parsley, and add in the
shrimp and optional goat cheese.
Season to taste.
Shrimp & Zoodles in Spicy Vodka Sauce
Serves 4

Directions:
Heat coconut oil in skillet over medium- high (if it's smoking- it's too hot!)
Place fish in skillet skin side down (make sure skin does not stick to the bottom)
Press down on fish with metal spatula and cook 3-4 minutes to create even, crisp browning.
(don’t move your spatula)
If you can shake the pan and the fillet moves, flip fish over carefully.
Cook to your liking (3-5 more minutes depending on thickness)
Remove from pan and place skin side up, covered in foil
Meanwhile, add garlic the skillet and cook for about a minute until browned
Add spinach, turn off heat and cover 1 -2 minutes
Plate spinach side by side with the fillets, garnished with micro greens
and lemon wedges
1 lb wild steelhead trout, skin on,
cut into two even pieces
(cleaned and dried)
2 Tbsp coconut oil
2 cloves smashed
4 cups spinach, washed
1 lemon cut into wedges
Handful of microgreens, for
garnish
Pan Seared Trout with Sautéed Greens
Serves 2

3 or 4 chicken breasts
2 Tbsp olive oil
4 or 5 small tomatoes, chopped
1 clove garlic, minced
½ small red onion, chopped
1 tsp balsamic vinegar
⅛ tsp sea salt
Handful basil, chopped
Directions:
Preheat oven to 400 degrees F. Rub chicken breasts with 1 Tbsp.
olive oil, and season with salt and pepper. Bake for about 10
minutes. Flip, and cook for another 15 or until the juices run clear.
In the meantime, combine chopped tomatoes, garlic, onion, olive
oil, balsamic vinegar, sea salt and basil in a bowl. Place bowl in
refrigerator until chicken is ready. Spoon over chicken and enjoy!
Bruschetta Chicken
Serves 4

2 Tbsp avocado oil
4 chicken breasts
2 cups cubed sweet potatoes
1 red onion, sliced thin
Juice of 1 large lemon
2 Tbsp rosemary
1 tsp each marjoram and thyme
6 minced garlic cloves
½ cup goji berries
1 large lemon, sliced
Directions:
Preheat the oven to 400 degrees.
In a small bowl, mix the lemon, rosemary, thyme, marjoram
and minced garlic.
Heat the oil in a large cast-iron skillet over medium-high
heat. Season the chicken breasts with salt and pepper and
then place in skillet, along with the sweet potato cubes and
onion slices. Cook until the chicken breast is brown, about 5
minutes.
Flip chicken over, stir in the goji berries and pour the lemon
mixture over the skillet contents. Top with the lemon slices
and bake for 30 minutes, or until the chicken is cooked
through. Serve and enjoy!
Baked Rosemary- Lemon Chicken Breasts
Serves 4

Lemony Haddock with
Olives & Tomatoes
1 lb haddock fillets
2 Tbsp high quality olive oil
Juice of 1 lemon
1 Tbsp lemon zest
1 clove minced garlic
Dash of Sea salt
1 cup green olives (avoid jarred
olives if possible)
4 plum tomatoes, seeded and
quartered
Directions:
Pat the haddock dry and place in
a baking dish that’s been prepared
with a light coat of oil.
In a small bowl, combine olive oil,
lemon juice, lemon zest, garlic and
sea salt. Drizzle over the fish.
Arrange tomato and olives around
the fish. Place the dish in the oven
and bake for 15-20 minutes. Check
fish for doneness – it should easily
flake.
Serves 3 - 4

1 lb. grass-fed ground beef (mine was 85% lean)
1 medium yellow onion, chopped
1 package (9 oz) of shredded Brussels sprouts (or
shred about 3½ cups of whole sprouts)
1 organic apple, peeled
2 Tbsp lemon juice
Sea salt
Pepper
Directions:
Heat oil in a large skillet on medium heat. Add the onion and saute
until it starts to caramelize, about 4 to 5 minutes. Add ground beef,
breaking it up as it cooks for about 4-5 minutes. Add the brussels
sprouts and continue cooking until the beef is cooked through.
Add the chopped apple to pan and saute for 2-3 minutes, and then
stir in the lemon juice. Cook for another minute or so before
seasoning to taste with salt and pepper
Beef & Brussels Sprouts
Serves 4

Salmon Cakes
1 can (14.5 oz) of wild-caught salmon, drained
1 cup cooked mashed sweet potato or canned pumpkin
1 egg
½ cup gluten-free rolled oats (adjust amount depending
on how “wet” your ingredients are)
2 tsp dried dill
1 tsp sriracha sauce
1 tsp sea salt
Freshly ground black pepper to taste
Directions:
Preheat oven to 425 degrees and line a baking
sheet with parchment paper.
In a medium-sized bowl, place the salmon and
break it into pieces.
Add all the ingredients and mix together until
well combined.
Form into 8 equal-sized patties and place on
the parchment-lined sheet.
Bake for 20 minutes.
Serve with your favorite tartar
sauce/homemade mayo

6 cups spiralized veggies: zucchini,
butternut squash, carrots … your
choice!
2 Tbsp avocado or olive oil
Sea salt and freshly ground black
pepper
3 Tbsp grass-fed butter, cut into cubes
2 oz sliced prosciutto
5 sage leaves
½ cup crumbled goat cheese
Directions:
Preheat the oven to 400 degrees. Spiralize your veggies and place on a
parchment-lined baking sheet. Toss with the oil, salt and pepper. Roast in the oven
until they are tender but not mushy, 10 to 15 minutes.
While they’re roasting, melt 1 tbsp of the butter in a large skillet over medium heat.
Add the proscuitto and cook about 2 minutes each side, until they slightly curled.
Remove from the heat and place on a paper-towel-lined plate.
Add 2 tbsp butter to the skillet and, when melted, saute the sage leaves about 4
minutes.
Remove the skillet from the heat, and crumble the cooled prosciutto. Add the
zoodles to the skillet, tossing to combine everything, and stir in the goat cheese
and crumbled prosciutto. Remove to a serving platter and enjoy!
Zoodles with Sage and Prosciutto
Serves 3 to4

One-Pan Chicken Fajitas
1 Tbsp chili powder
Sea salt and freshly ground black pepper
3 large yellow and red bell peppers, sliced
and seeded
1 large yellow onion, sliced
2 tbsp avocado oil
1 1/2 pounds boneless, skinless chicken
breast, cut into tender-sized slices
1 lime, juiced
Your choice of toppings: salsa, avocado,
goat cheese, pepitas, etc
Directions:
Line a baking sheet with foil, and preheat the broiler to high.
Mix the chili powder, 1 tsp salt and 1 tsp pepper in a small bowl.
In a larger bowl, toss the peppers and onions with 1 tbsp of oil and
place on the baking sheet. Season with half of the chili powder
mixture. Broil for about 10 minutes, until they are soft and starting to
char.
Toss the chicken with the remaining spice mixture and 1 tbsp oil. Add
to the baking sheet with the charred veggies, and broil for 5-8
minutes, until the chicken is cooked through and beginning to brown.
Drizzle with the lime juice and add salt/pepper to taste.
Remove the oven and put on a serving platter, with your choice of
toppings.
Serves 6

For the Spice Rub:
1 tsp whole cumin seed
1 tsp whole fennel seed
1 tsp whole coriander
1 tsp dried thyme
1 Tbsp chili powder
1 Tbsp onion powder
1 Tbsp paprika
1 tsp garlic powder
For the Tenderloin:
1 ¼-pound pork tenderloin
1 clove minced garlic
Directions:
Make the spice rub: Put the cumin seed, fennel seed, and coriander in food grinder
and pulse until they are finely ground. Place in a small mason jar with the other spices,
cover, and shake until mixed well. If you don’t have a mason jar, place all the spices in
a bowl and stir to combine.
With dry hands to avoid sticking, sprinkle the rub over the tenderloin, pressing it into
the meat so it adheres.
Heat the oil in a large skillet over medium-high heat. Saute the garlic in the oil about
30 seconds before placing the tenderloin in the pan. Sear each side, cooking for
about 10 minutes. Transfer to a roasting pan and place in the oven for 20 minutes,
until done.
Remove from the oven and let rest, covered in foil, for 5 minutes before slicing.
Pork Tenderloin with Spice Rub

1 lb large shrimp tail on and deveined
2 Tbsp olive oil
2 cloves of garlic, chopped
1 tsp cumin
1/4 tsp crushed red chili flakes (optional)
Sea salt & pepper to taste
1 lime, juiced
Fresh cilantro
Directions:
Heat olive oil in a non-stick skillet over medium.
Add garlic and cook for a 2-3 minutes.
Season shrimp with salt, pepper, cumin
and red pepper flakes.
Cook shrimp for about 2-3 minutes per side
until cooked through. Don't crowd shrimp in pan.
Toss with fresh cilantro
Squeeze lime juice over the top and serve.
Enjoy!
Note: This recipe is fantastic with guacamole!
Spicy Shrimp
Serves 4

4 chicken thighs
1 1/2 Tbsp honey
1 Tbsp oyster sauce or soy sauce
1/4 tsp turmeric powder
Pinch of cayenne pepper
Pinch of salt
1 Tbsp oil
Directions:
Add the garlic, honey, oyster sauce,
turmeric powder, cayenne pepper and
salt to the chicken, stir to combine well.
Heat up a skillet (cast-iron preferred) on
medium heat and add the oil. Transfer the
chicken to the skillet and cook on both
sides, until they turn golden brown, crispy
on the bottom and nicely glazed and
browned on the skin side. Dish out and
serve immediately.
Note: You may also bake or grill this
recipe. If baking, bake it at 400F for 20
minutes are until the chicken is slightly
charred.
Turmeric and Honey Glazed Chicken
Serves 4

4 boneless skinless chicken breast halves (6 oz
each)
1 cup crumbled feta cheese
1/3 cup chopped oil-packed sun-dried tomatoes
2 tablespoons olive oil from sun-dried tomatoes,
divided
2 tablespoons finely chopped pitted kalamata
olives
1 tsp minced garlic
1 tsp chopped parsley
1 tsp chopped basil
1/2 tsp dried oregano
Directions:
Preheat oven to 375°. In a small bowl, mix
cheese, sun-dried tomatoes, olives, garlic,
parsley, basil, and oregano to created the inside
stuffing. Pound chicken breasts with a meat
mallet to 1/4-in. thickness. Brush with 1
tablespoon oil. Top with stuffing mixture. Roll up
chicken from a short side; secure with a
toothpick.
Place in a greased 11x7-in. baking dish, seam
side down; brush with remaining oil. Bake,
uncovered, 30-35 minutes or until until a
thermometer reads 165°.
Discard toothpicks before serving!
Mediterranean Stuffed Chicken
Breasts
Serves 4

slow cooker meals

Chicken Burrito Bowls
Chicken Taco Soup
Minestrone Soup
Hawaiian Pulled Pork
Kale & Chicken Soup
Turkey Meatballs
Honey Lime Ginger Pork
White Chicken Chili
Mozzarella Chicken with Spaghetti Squash
Pork Carnitas
Thai Coconut Chicken Soup
Baby Back Ribs
Rotisserie Chicken
Spicy Crockpot Shredded Chicken

Cooking is done when the rice is tender — if the rice is
done while there is still liquid left in the slow cooker,
remove the lid and cook on high to let the liquid
evaporate.
Use 2 forks to shred the chicken into bite-sized pieces.
You can do this either in the slow cooker itself and
then mix it into the rice, or you can transfer the chicken
to a cutting board if you prefer to keep it separate.
Taste the burrito mix and stir in more salt or other
seasonings to taste.
Serve burrito bowls with a selection of toppings.
Recipe Notes:
Cooking the rice separately: If you won't be home to
add the rice to the slow cooker, you can skip this step
and cook it separately on the stovetop or rice cooker
just before serving. To modify the recipe, combine the
chicken, diced tomatoes, 1/2 cup of stock, and spices
in the slow cooker and cook for 6 to 8 hours on low.
Add the black beans and corn, and cook for another
1/2 hour, or until warmed through, while you're cooking
the rice (omit the remaining chicken stock).
Vegetarian burrito bowls: Combine the diced
tomatoes, 1 cup of vegetable stock, spices, rice, black
beans, and corn in a slow cooker. Cook on low for 3 to
4 hours, until the rice is tender and has absorbed all
the liquid. Stir once or twice toward the end of
cooking to make sure the rice is cooking evenly.
1 to 1.5 lbs boneless skinless chicken breasts
1 (14.5 oz) can diced tomatoes
1 cup chicken broth, divided, plus more if needed
2 tsp chili powder
2 tsp salt & pepper
1 tsp ground cumin
1 cup brown rice
2 (15 oz) cans black beans, drained and rinsed
1 cup frozen corn kernels
Optional toppings: Shredded cheese, chopped
cilantro, diced avocado, salsa, hot sauce, diced
green onions, shredded lettuce, chopped fresh
tomatoes
Chicken Burrito Bowls
Serves 6 to 8
Directions:
Combine the chicken breasts, diced tomatoes and
their juices, 1/2 cup of chicken broth, chili powder,
salt, and cumin in the bowl of a 2 1/2- to 3 1/2-quart
slow cooker. Make sure the chicken is covered, and
add additional broth if needed. Cover with the lid and
cook on low for 3 to 4 hours.
Uncover and add the rice, beans, corn, and remaining
1/2 cup chicken broth. Cover and continue cooking on
low for another 3 to 4 hours. Check the rice
periodically in the last hour of cooking, stirring once or
twice to make sure the rice cooks evenly and adding
more chicken broth if the mixture seems dry.

Chicken Taco Soup
Chopped Veggies: white onion, zucchini, bell pepper, &
butternut squash
1 (16 oz) can chili beans
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained
1 (8 oz) can tomato sauce
2 (14.5 oz) cans diced tomatoes with green chiles,
undrained
1 (1.25 oz) package organic taco seasoning
3 whole skinless, boneless, chicken breasts, thawed or
frozen
Toppings: shredded cheese, green onion, sliced avocado
Directions:
Stir chopped veggies, beans, corn, tomato sauce,
diced tomatoes, and taco seasoning into a slow
cooker. Lay the chicken breast on top of the mixture,
pressing down slightly so that it gets covered by other
ingredients. Set slow cooker to low heat, cover, and
cook for 3-4 hours on low if your chicken is thawed.
May take 4-5 hours on low if your chicken is frozen.
Remove chicken breasts from the soup and shred.
Stir the shredded chicken back into the soup. You can
add some water if you like it a little thinner.
Top with shredded cheese, green onion, and avocado.
ProTip: Use any veggies you like or any veggies you
have on hand. The more the better! We spiralized the
butternut squash- it made the dish!
*Adapted from The Girl Who Ate Everything
Serves 6 to 8

Minestrone Soup
2 cans (14.5 oz) diced tomatoes
2 tbsp tomato paste
1/4 cup sun-dried tomato or traditional pesto
1 parmesan rind
4 cups vegetable stock
2 cups water
1 cup carrots, diced
1 1/4 cup celery, diced
1 white onion, diced
4-5 cloves garlic, minced
1 tsp dried oregano
1 sprig rosemary (or 1/2 tsp dried)
2 bay leaves
salt and pepper to taste
1 can (15 oz) red kidney beans, drained and rinsed
1 can (15 oz) great northern beans, drained and rinsed
1 1/2 cups zucchini, diced
1 1/2 cups tubular (ditalini) whole wheat pasta
1 cup frozen green beans, thawed
2 1/2 cups baby spinach, chopped
Finely shredded Parmesan cheese, for serving (or Romano)
Directions:
Add the diced tomatoes, tomato paste, pesto,
parmesan rind, vegetable stock, water, carrots, celery,
onions, garlic, oregano, rosemary, and bay leaves to a
slow cooker. Season with salt and pepper to taste.
Cook on low heat 6-8 hours or high 3-4 hours.
Add in red kidney beans, great northern beans,
zucchini, and pasta. Cook on high heat for an
additional 20 to 25 minutes until pasta is tender. Stir in
the green beans and spinach. Cook for an additional 5
minutes until heated through. Serve warm, topped with
parmesan cheese. Enjoy!
Serves 6 to 8

Hawaiian Pulled Pork
3 lbs pork loin
2 cups chopped pineapple
1/2 tsp dried ginger
Baked sweet potatoes
Directions:
Put the pork into your crock pot,
then add the pineapple on top.
Add ginger. Cook on low for 4 to
6 hours.
Shred with forks or a hand mixer
before serving. Serve with baked
sweet potato and a green salad.
Serves 6 to 8

Kale & Chicken Soup
1 tbsp olive oil
5 carrots, diced
1 whole medium onion, diced
6 boneless chicken breasts, diced
4 to 5 medium tomatoes, chopped
4 cups low-sodium chicken broth
1 to 2 bunches kale
1 tsp red pepper flakes
2 tsp dried oregano
Directions:
Heat 1 tbsp olive oil over medium-high
heat. Sauté carrots, garlic, and onion for a
few minutes or until onions become
translucent.
Add diced chicken to the pan, browning for
about 6 minutes. Transfer into your crock
pot.
Top with tomatoes and chicken broth. Add
kale (it will wilt a lot). Top with pepper
flakes and oregano.
Cook on low for 4 to 5 hours.
Mix well before serving, and be prepared
for amazing deliciousness.
Serves 6 to 8

1 large egg
1 lb 92-93% lean ground turkey
2/3 cup Panko breadcrumbs
3 tbsp olive oil
1/4 cup grated parmesan cheese
2 tsp dried oregano
2 tsp dried basil
3/4 tsp salt
1/2 tsp pepper
1 large sweet onion, sliced
2 28 oz cans crushed tomatoes
Optional for serving: chopped fresh basil and prepared
spaghetti squash
Directions:
Beat the egg in a large mixing bowl. Add the
ground turkey, breadcrumbs, 2 tbsp of olive oil,
parmesan, garlic, oregano, basil, salt, and
pepper. Mix everything just enough that the
ingredients are combined - avoid over-mixing.
Roll into desired-size balls. Place all rolled
meatballs on a large baking sheet.
Place onion slices in the bottom of the crockpot,
topped with 1 can of crushed tomatoes.
Coat a large skillet with the remaining 1 tbsp of
olive oil and bring to medium-high heat. Lightly
brown the meatballs (only 6 to 8 meatballs at a
time) for about 1 minute on each side. Do not skip
this step – this adds a lot of flavor and will help
your balls hold together. Layer the meatballs into
the crockpot as you're browning each batch.
Once all browned meatballs have been added to
the crockpot, pour remaining can of tomatoes on
top.
Cover and cook on low for 6 to 6.5 hours. Serve
with spaghetti squash and top with chopped
fresh basil. Store leftovers covered tightly in the
refrigerator for up to 1 week.
Turkey Meatballs
Serves 4 to 6

1 tbsp olive oil
2.5 lbs pork loin
Pinch of salt and pepper
Honey lime ginger marinade:
1/2 cup honey
1/4 cup soy sauce
1 tbsp Worcestershire sauce
Juice of one lime
1/2 tsp ground ginger or 1 tbsp fresh ginger
2 tbsp cornstarch
Optional: lime wedges, chopped fresh cilantro,
roasted cauliflower
Directions:
In a large skillet, heat the oil over medium-high
heat. Salt and pepper the pork and lay it in the hot
oil. Let the pork sear until the outside edge starts to
blacken. Place the pork into the bottom of a slow
cooker.
In a small bowl, make the marinade by whisking
together the honey, soy sauce, Worcestershire
sauce, lime juice, garlic, and ginger. Pour the
marinade over the pork. Let cook 6 to 8 hours on low
or 4 to 6 hours on high (or until thermometer reads
160 degrees).
Once the pork is finished, lay onto a platter and
pour the juices into a medium saucepan. Heat the
juices over medium-high heat and whisk in the
cornstarch. Cook for a few minutes until it starts to
thicken. Pour over the pork and garnish with
optional lime wedges and chopped fresh cilantro.
Serve with roasted cauliflower. Enjoy!
Honey Lime Ginger Pork
Serves 6 to 8

1 ½ lb boneless, skinless chicken breasts or thighs
1 medium onion, diced
1 medium bell pepper, any color; diced
1 small jalapeno, seeds removed and finely diced
6 cloves garlic minced
2 ½ tsp ground cumin (add more to taste)
1 tsp dried oregano
2 tsp chili powder (add more to taste)
1 tsp sea salt
¼ tsp black pepper
2 cups organic chicken broth (or homemade bone broth)
1 14 oz can white kidney beans
1 14 oz can full-fat coconut milk
Juice of ½ lime
½ cup fresh cilantro, chopped
Optional: Fresh cilantro and lime wedges for garnish
Directions:
Add onion, peppers, garlic, and spices (cumin
through black pepper) to the bottom of a slow
cooker. Arrange chicken on top of vegetables in a
single layer.
Add broth and place lid on slow cooker.
Set heat to LOW and cook 7-8 hours or until
chicken is done and vegetables are tender.
Remove chicken from slow cooker and shred with
two forks. Return chicken to slow cooker.
Turn heat to HIGH. Add drained kidney beans and
whole can of coconut milk, stir and replace lid.
Continue heating an additional 10-15 minutes or
until soup is heated through.
Stir in lime juice and cilantro. Taste and adjust
seasonings as desired.
Serve in bowls garnished with chopped cilantro
and lime wedges, if desired
White Chicken Chili
Serves 5

1 onion, thinly sliced
1 lb boneless skinless chicken breasts
1 tbsp olive oil
Pinch of salt and black pepper
1 can (28 oz) crushed tomatoes
2 cloves of garlic, crushed
8 fresh basil leaves, diced or 2 tbsp dried basil
1/4 cup balsamic vinegar
1 spaghetti squash
4 oz part-skim mozzarella cheese
Optional: crushed red pepper flakes
Directions:
Put the sliced onions at the bottom of the slow cooker
and then put the chicken breasts on top. Add the
olive oil and season with the salt and pepper. Add the
tomatoes, garlic, and basil, then pour the balsamic
vinegar on top.
Cut the squash in half, remove the seeds, and place
on top of the crockpot contents. Cook on low for 6 to
8 hours.
Once fully cooked, remove and shred squash.
In the crockpot, place sliced mozzarella on each
serving and cover for 5 to 10 minutes until melted.
Serve the chicken with 1 cup of squash. For a little kick,
sprinkle with crushed red pepper flakes.
Mozzarella Chicken with Spaghetti Squash
Serves 4

1 1/2 cups Greek yogurt
1 tsp ground cumin
1/2 tsp sea salt
1 tsp lime juice
1/4 cup milk
Combine the sauce ingredients in a bowl and set
aside.
Carnitas Sauce:
Directions:
Add the drained beans with 1/2 of a cup of water to a pot
on the stove over medium heat. Cook until heated through.
Gently mash with a fork until they reach your desired
consistency.
Lightly brush your corn tortillas with olive oil and place on a
foil-lined baking sheet. Crisp in the oven at 350 degrees for
8 to 10 minutes or until they reach your desired crispiness.
To assemble, take your corn tortilla and add your fixings to
make yourself a pretty sweet carnita! Add a dollop of
the sauce on top and enjoy!
Carnitas:
1 can (14 oz) black or pinto beans, drained and rinsed
1/2 cup water
1 package corn tortillas (small size, 2-3 per serving)
1 Tbsp olive oil
Romaine lettuce
Diced tomatoes
Diced avocado
Shredded cheddar cheese
Optional: Cilantro, diced red onion, green chilis, salsa
3 lbs pork loin
1 bay leaf
1 1/2 cup water
To make rub, combine:
2 Tbsp chili powder
2 tsp cumin
1 tsp coriander
1/2 tsp cloves
1 tsp onion powder
1 tsp garlic powder
1 tsp sea salt
1 tsp oregano
Pork Carnitas
Serves 8
Directions:
Mix all spices except the bay leaf in a
bowl. Rub down the entire pork loin
with the spices and place in your slow
cooker.
Add the bay leaf and water. Cook on
low for 6 to 8 hours. Keep an eye on
the pork because if all the water
absorbs, it may dry out. If you have to
add more liquid, please do. Your pork
should pull apart easily so you can
shred it.
Once it is shreddable, take it from the
crock pot, shred it, and then place it
back into the crockpot. Stir the meat to
coat with the juices.

1 cup diagonally sliced carrots
1 large onion, chopped
1 medium red bell pepper, cut into strips
4 cloves garlic, finely chopped
2 tbsp grated ginger root
2 tbsp fish sauce (optional)
2 tbsp red curry paste
1 tbsp olive oil
1.5 lb boneless skinless chicken thighs
2 cups chicken broth
1 can (14 oz) coconut milk (not cream of coconut)
3 cups sliced fresh mushrooms
¼ cup chopped fresh basil leaves
2 tbsp fresh lime juice
Directions:
In your slow cooker, mix carrots, onion, bell
pepper, garlic, ginger root, fish sauce, and curry
paste. In a 12-inch skillet, heat oil over medium-
high heat. Cook chicken in oil for 6 minutes,
turning once, until browned on both sides. Place
chicken over vegetables in slow cooker. Pour
broth over the chicken. (Make sure the chicken is
covered in broth – add more broth if you need to.)
Cover and cook on low heat for 5 hours or until
chicken is tender. Remove chicken from slow
cooker and shred using 2 forks. Return chicken to
slow cooker. Stir in coconut milk, mushrooms, and
basil. Cover and cook 30 minutes longer, or until
mushrooms are tender. Stir in lime juice before
serving.
*Adapted from Betty Crocker Cookbook
Thai Coconut Chicken Soup
Serves 8

8 oz can tomato paste, no sugar added
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp dried mustard powder
1/2 tsp ground black pepper
1 tbsp honey
1/2 cup apple cider vinegar
1/2 cup water
Salt to taste
2 1/2 lbs baby back ribs
Directions:
In a medium mixing bowl, combine the tomato paste,
garlic powder, onion powder, mustard powder,
pepper, honey, vinegar, water, and salt. Mix well to
combine.
(You can adjust the consistency of the sauce by
adding a bit more water, but keep in mind that it will
become more fluid in the slow cooker. Err on the side
of caution and keep the sauce on the thicker side. This
will help it adhere to the ribs better, too.)
Place the ribs in your slow cooker with the fleshy side
towards the wall of the crock. Spoon the sauce over
the ribs, being sure to smear a little on the underside,
as well.
Cook on low for 4 to 6 hours. When finished, the meat
will easily slide off the bone, leaving it almost
completely clean.
Transfer to a plate and ladle some of the sauce from
the bottom of the crockpot over the ribs.
*Adapted from The GraciousPantry.com
Baby Back Ribs
Serves 4-6

Rotisserie Chicken
1 tbsp coconut oil
1 tbsp chili powder
1 tbsp smoked paprika
1 tsp dried thyme
1 tsp marjoram
Whole chicken (neck and giblets removed)
Kosher or Himalayan sea salt, to taste
Freshly ground black paper, to taste
Directions:
Grease the inside of a large slow cooker with
coconut oil. Make a few small balls of aluminum
foil and place them in the bottom of the slow
cooker to make a rack for the chicken.
In a bowl, mix together the spices. Using paper
towels, pat the chicken dry and then season it with
salt, pepper, and the spice mixture. (You can cross
or tie together the legs if you want, but it is not
necessary.)
Place the chicken in the slow cooker, breast side
up. Cook on high for 2½ to 3½ hours. You’ll know
it’s done when the juices run clear and a
thermometer inserted into the thigh reaches 165
degrees.
Take the chicken out of the slow cooker. If you
prefer crispier skin, you can broil the chicken in the
oven for 4 to 5 minutes.
Let the chicken rest 5-10 minutes before carving.
Serves 4-6

1.5 to 2 lbs boneless skinless chicken breasts
3 tbsp avocado oil
2 tbsp chicken broth
1 tbsp apple cider vinegar
Spice Mix:
2 tbsp chili powder
1.5 tbsp onion powder
1.5 tsp garlic powder
1 tsp dill
1 tsp pepper
½ tsp red pepper flakes
½ tsp paprika
Salt, to taste
Directions:
Add all ingredients to a slow cooker for 4 to
6 hours or until done and very tender.
Remove chicken from slow cooker and, using
two forks, shred. Return meat to crockpot to
combine with remaining spice mixture.
Use in your favorite recipe – it’s perfect to
top salads, as a stuffing for sweet potatoes,
and in tacos. Yum!
Spicy Crockpot Shredded Chicken
(perfect for tacos)
Serves 4-6

Snacks

Bacon Deviled Eggs
Strawberry Lemonade Gummy Snacks

Perfect Kale Chips

Sea Salt & Vinegar Zucchini Chips

Artichoke & Kale Dip

Rainbow Boats

Easy Prosciutto & Cantaloupe

Baked Zucchini Chips

Trail Mix Granola

Baked Banana Chips

Pumpkin-Date Bars

Balsamic Chicken Wings

Directions:
Place the eggs in a bottom of a saucepot and cover with cold water.
Place the saucepan on the stove over high heat, and bring to a boil.
Once boiling, remove the pan and cover. Let sit for 14 minutes.
Drain the eggs and put them in a bowl with ice water to stop them from cooking.
Once they’re cooled, peel your eggs and cut them in half (long way), and carefully remove the yolks (put them in a mixing bowl).
Put the egg whites on a plate, set in a mixing bowl and set aside.
To your mixing bowl, add avocado, hot sauce, sea salt, and about 2/3 of your bacon. Mix well.
Carefully fill the eggs with your mixture.
Garnish with leftover bacon and sprinkle with paprika.
Enjoy!
Bacon Deviled Eggs
6 eggs
½ large avocado, diced
1-2 Tbsp red hot sauce
3 strips cooked crispy bacon, diced
1 tsp sea salt
Sprinkle of Paprika

Strawberry Lemonade
Gummy Snacks
¼ cup gelatin (preferably grass-fed)
1 cup of frozen strawberries (or any fruit you like)
Juice from 2-3 lemons, or about 3/4 of a cup
1 Tbsp of honey (more or less depending on your
taste preferences)
Directions:
Combine fruit and juice in a blender until it is thoroughly
blended.
Pour into a saucepan over medium-low heat and add the
gelatin and honey.
Heat and stir until the mixture thins out a bit and is mixed
well.
Pour the mixture into a small dish or, if you have them, little
candy molds.
Store in the refrigerator for at least an hour to firm up.
If you poured it into a dish, cut into squares and enjoy!

Directions:
Preheat oven to 300° F.
Place the kale leaves in a large bowl. Drizzle olive oil over the kale.
Gently toss kale in the olive oil until all of the leaves are coated.
Place the kale leaves on a baking sheet, spread evenly.
Lightly season the kale with sea salt and ground black pepper. You can
always add more later, so season sparingly.
Bake for 10 minutes, then rotate the baking sheet and bake for another 5
minutes, or until the kale is crispy.
Let cool for a few minutes, and enjoy!
Perfect Kale Chips
4 cups of raw kale, washed & dried, stems
removed, torn into bite-sized pieces
1/2 Tbsp of olive oil
1 tsp of Sea Salt
1 tsp of ground black pepper
Serves 2

1 zucchini, cut into thin, 1/8 inch slices (about 48 slices)
1 Tbsp malt vinegar
1.5 tsp olive oil
1/8 tsp sea salt
Directions:
Preheat oven to 200°F.
Carefully toss zucchini, vinegar, and oil in a medium
bowl, tossing to coat well. Let marinate for about 10
minutes.
Line 2 baking sheets with parchment paper, and place
zucchini slices in a single layer.
Season lightly with salt.
Bake at 200°F for 2 to 2.5 hours, or until chips are
crispy and lightly golden.
Flip chips after the first hour.
Remove from oven; cool completely.
Sea Salt & Vinegar Zucchini Chips
Serves 2

Directions:
Add the kale and olive oil to a skillet over medium-low heat.
Cook until kale is wilted and tender (5-6 minutes).
Transfer the kale to a cutting board and chop into bite-sized
pieces. Let cool.
While the kale is cooling, put avocado (not pit or peel) into a food
processor with the lemon juice, hemp seeds, garlic, sea salt, and
black pepper. Process for 2-3 minutes or until smooth.
In a bowl, combine the avocado mixture, kale, and artichoke
hearts and gently mix.
Transfer the dip to a serving dish and serve
immediately with sliced veggies
2 cups chopped curly kale
1/2 Tbsp olive oil
14 oz can whole artichoke hearts, drained, and cut
into quarters
2 small avocados
2 Tbsp fresh lemon juice
2 Tbsp shelled hemp seeds (i.e., hemp hearts)
1 garlic clove, minced
1/4 tsp sea salt
Freshly ground black pepper, to taste
Sliced Veggies of your choice to dip
Artichoke & Kale Dip

1 head romaine lettuce (organic if possible, separated into
individual leaves)
1/2 cup beet store bought hummus (no preservatives)
1 cup halved cherry tomatoes
1/2 cup alfalfa sprouts
1 cup shredded carrots
3/4 cup red cabbage, thinly sliced
1 ripe avocado, cubed
1 Tbsp hemp seeds
For the Sauce:
1/3 cup tahini
2 Tbsp lemon juice
1 Tbsp maple syrup
Pinch of sea salt
·Water to thin, if needed
Directions:
Prepare sauce by whisking tahini, lemon juice, maple syrup,
and salt in a small mixing bowl. Add water 1 tbsp. at a time,
until dressing thickness is to your liking. Taste and adjust
flavor as needed. Set aside.
Arrange lettuce “boats” on a platter, and begin filling with 1-
2 tbsp. of hummus. Top with lots of veggies!
Drizzle the dressing over the top, and serve!
Rainbow Boats
Serves 2 to 4

1 ripe cantaloupe
8 thick slices of Prosciutto
Directions:
Remove the rind and seeds from the cantaloupe and discard.
Wrap each piece of cantaloupe carefully with a slice of the Prosciutto.
Enjoy!
Easy Prosciutto & Cantaloupe
Serves 8

3-4 washed zucchini, sliced about ⅛-inch thin
(you can use a mandolin for this)
2-3 Tbsp olive, almond or melted coconut oil
Salt, pepper, and/or spices like rosemary and
thyme, to taste
Directions:
Place the zucchini slices in a single layer on paper towel for about 20 minutes
so they dry out a bit. Pat off any excess moisture, then place the slices in a
large bowl. Toss with 2 tablespoons of oil and season with salt and pepper.
Preheat the oven to 250 degrees. Lightly oil a baking sheet (or two, depending
how many slices your zucchinis yield) or use cooking spray. Place the zucchini
slices in a single layer on the sheets.
Bake for 2 to 2½ hours, checking regularly to make sure they’re cooking evenly,
until the chips are crisp.
These veggie chips take a little investment in time, but they are simple, healthy
and very tasty – definitely worth the effort.
Here’s a tip: set a timer for every 30 minutes so you can check on their
progress and flip them over as needed so they crisp up properly. Depending on
how thick you slice them and how hydrated each zucchini is, some chips might
be ready sooner than others.
Baked Zucchini Chips

1 cup raw mixed nuts (walnuts, pecans, cashews,
hazelnuts)
1 cup raw slivered almonds
½ cup pumpkin or sunflower seeds
¼ cup coconut oil, melted
¼ cup maple syrup
1 tsp vanilla
½ cup unsweetened flaked coconut
1 cup dried cherries, blueberries or cranberries
¼ tsp sea salt
Optional: 2 tsp pumpkin pie spice
Directions:
Preheat your oven to 325 degrees and line 1 or 2 baking sheets
(depending on their size) with parchment paper.
In a large bowl, mix the nuts, almonds and pumpkin seeds. Set aside.
In a small bowl, combine the coconut oil, maple syrup and vanilla
extract. Pour over the nuts and mix well. Add the optional pumpkin pie
spice and mix again, till everything is evenly coated.
Spread the nuts on the baking sheet(s) and sprinkle salt over the top of
the mixture. Bake for 15 minutes.
Remove from the oven and stir the nuts to make sure they toast evenly.
Bake for another 15 minutes and remove from the oven. Stir again,
adding the coconut flakes. Bake for another 10 minutes to toast the
coconut.
Remove from the oven for a final time, and let cool. Mix in the berries
and store in an airtight container.
Trail Mix Granola

Baked Banana Chips
4 large ripe bananas
4 Tbsp of orange or lemon juice
1 Tbsp pumpkin pie spice (optional)
Small amount of sea salt (optional)
Directions:
Preheat the oven to 225 degrees and line a couple
baking sheets with parchment paper.
Cut the peeled bananas into ¼-inch slices and dip into
the orange/lemon juice before placing on the baking
sheets. Sprinkle with optional spices/salt and put the
chips in the oven.
After about 90 minutes, remove from the oven and gently
peel the chips up from the parchment paper to flip them
over. (Note: if they don’t easily flip and still feel really
sticky, bake a little longer before you flip them all.)
Cook for another hour or so (they make take up to four
hours total!) and start checking on them for doneness –
you’ll know they are done when they turn light brown and
are starting to become dry and crisp. Remove from the
oven and let cool.
Store in an airtight container.

½ cup each raw cashews and pumpkin seeds
1 cup pitted dates
¼ cup pumpkin puree
¼ cup shredded coconut
½ cup dried apricots
1-2 Tbsp pumpkin pie spice
Directions:
Toss all the ingredients in a high-speed blender or food
processor and mix until combined. You might have to adjust
the amount of dried fruit depending on how “wet” the pumpkin
is.
Scrape the blended “batter” into a bowl and set aside while
you line a baking sheet with parchment paper. Using a
tablespoon or ice cream scoop, scoop out the batter, form
into a bar shape and place on the cookie sheet.
Place the bars in the refrigerator for 1 hour to allow to firm up
before eating. Store in an airtight container in the refrigerator.
Pumpkin-Date Bars
Serves 4

Directions:
In a bowl, combine the vinegar, garlic, ginger, honey and aminos.
Rinse and dry chicken wings.
Place in a plastic Ziploc bag.
Pour sauce over wings making sure everything is covered. Seal the
bag and refrigerate for 2-4 hours.
Remove wings from the bag and place on a foil lined cookie sheet.
(save marinade for later)
Bake 375˚ for 30 minutes. Brush additional marinade over wings after
15 minutes.
Serve and Enjoy!
(For more variety, red chili flakes for heat!)
1 lb chicken wings
2 cloves garlic minced finely
2 Tbsp Coconut Aminos
¼ cup balsamic vinegar
2 Tbsp honey
1/2 tsp powdered ginger
Balsamic Chicken Wings
Serves 1 to 2

Soups

Carrot and Cardamom Soup

Tom Yum Soup

Asparagus Soup

Hearty Lentil Soup

Thai Sweet Potato and Carrot Soup

Spinach and White Bean Soup

Moroccan Beef Stew

Zucchini and Fennel Soup

Butternut Squash & Bacon Soup

Oh So Good! Chili with a Twist

1 Tbsp coconut oil
2 large leeks, white and light green ends only, cleaned,
trimmed, and thinly sliced
Pinch ofosher salt
1½ pounds large carrots, peeled and cut into ½-inch coins
¼ cup diced Braeburn, Empire, McIntosh, or Cortland
apple
1 tsp minced fresh ginger
½ tsp ground cardamom
4 cups chicken stock or Bone Broth
½ cup full-fat coconut milk
Freshly ground black pepper
Directions:
Melt the coconut oil in a saucepan over medium heat.
Add the leeks, along with a generous pinch of salt, and sauté until translucent, about 5 minutes.
Toss in the carrot, apple, ginger, and cardamom, and stir until fragrant. Pour in the broth and bring to a boil over high heat.
Turn down the heat to low. Cover and simmer until the carrots are easily pierced with a fork, about 30 minutes. Mix in coconut
milk.
Transfer the soup in batches to a blender and process until smooth. Alternatively, purée the soup directly in the pot with an
immersion blender. Season with salt and pepper to taste.
[Credit: Ruhlman.com]
Carrot and Cardamom Soup
Serves 6

3 cups homemade chicken broth
1/3 cup fresh lime juice
3 stalks lemongrass
3 pieces Thai Ginger (Galangal)
2 pieces Kaffir Lime Leaves
2 Tbs minced roasted red chili
1 lb boneless, skinless, chicken thighs, cubed
1 cup straw mushrooms, drained
1/2 small onion, thinly sliced
1 small tomato, diced
Chopped fresh cilantro (optional)
Directions:
Bring broth, lime juice, lemongrass, galangal and kaffir lime leaves to
boil in large saucepan.
Reduce heat to low; simmer 15 minutes.
Remove galangal, lemongrass and kaffir lime leaves.
Stir in chili until well blended.
Add chicken, mushrooms, onion and chilies.
Simmer 10 to 15 minutes or until chicken is cooked through.
Stir in tomato.
Spoon into soup bowls.
Garnish with cilantro. [Credit: Paleoista.com]
Tom Yum Soup
Serves 4 to 6

1 yellow onion, diced
2 tsp olive oil
1 lb asparagus spears
½ head cauliflower, chopped
4 cups organic, low-sodium chicken stock
Sea salt & cracked black pepper
Directions:
Snap ends off asparagus. Shave 3 spears with a vegetable peeler to create
ribbons, set aside. Chop remaining asparagus.
In a large pot over medium heat, sauté onion in oil until translucent. Add
chopped asparagus and cauliflower and cook for about 3 more minutes.
Add stock and bring to a boil, reduce heat and simmer 20-30 minutes until
cauliflower is very tender.
Puree until smooth. Season with salt and pepper, and serve garnished with
shaved raw asparagus and fresh pepper.
Asparagus Soup
Serves 2 to 4

Hearty Lentil Soup
2 onions, diced
1 carrot, chopped
½ tsp dried thyme
½ tsp dried marjoram
3 cups of vegetable or chicken stock
1 cup lentils (rinsed and drained)
1 pinch salt
¼ cup fresh parsley
1 16-ounce can tomatoes
Optional: crumbled goat cheese
Directions:
Heat the oil in a large soup pot and sauté the onions
and carrot for 3 to 5 minutes, until they are softened.
Add dried herbs and sauté 1 minute.
Add stock, lentils, salt, parsley, and tomatoes and cook,
covered, until lentils are tender, about 45 minutes.
When it’s done, place in bowls and serve.
Optional: when serving, put 2 tablespoons of goat each
in each bowl before adding the soup for a creamier
version.
This is a favorite comfort food soup! It’s a classic lentil
soup: It’s warm, hearty and filling … and it’s even better
the second day.

1 Tbsp coconut oil
1 cup diced onion
2 cloves grated garlic
2 Tbsp curry paste
1-2 tsp sriracha or other hot sauce (the more, the
spicier!)
3 peeled and diced sweet potatoes
2 cups peeled and diced carrots
3 cups low-salt vegetable or chicken broth
1 cup light coconut milk
½ cup pepitas (pumpkin seeds)
Optional: Lime wedge and goat cheese
Directions:
Heat the oil in a large soup pot over medium-high heat. Add the onion
and saute for 3 to 4 minutes before adding the garlic, ginger, curry
paste and hot sauce. Saute for another couple minutes.
Add the sweet potatoes and carrots, seasoning well with salt and
pepper. Mix together well so the vegetables are well-coated and then
pour in the broth.
Bring the mixture to a boil, before reducing to low. Simmer for 25
minutes or until the veggies are tender.
Remove from the heat, and carefully use an immersion/stick blender to
puree the soup. You also can use a high-speed blender to puree the
soup in batches, being careful to avoid backsplash.
Return to the pot and stir in the coconut milk, and add salt and pepper
to taste.
Serve the soup topped with an optional lime wedge and sprinkling of
pumpkin seeds. This also tastes great with a little goat cheese stirred
in.
Thai Sweet Potato and Carrot Soup

Spinach and White
Bean Soup
1 small onion, chopped
2 garlic cloves, chopped
1 pound spinach, washed and
chopped
4 cups low-salt chicken broth or bone
broth
1 (15 oz.) can white beans, drained &
rinsed
Sea salt
Freshly ground black pepper
Optional: crumbled goat cheese
Directions:
In a large pot over medium heat,
heat 2 tbsp of the oil. Add the
onion and saute until translucent,
about 5 minutes.
Add garlic and saute for about 15-
30 seconds before stirring in the
chopped spinach. Saute until
wilted, about 2 minutes. Add the
broth and beans and cover to
simmer about 5 minutes, until the
beans are heated.
Ladle into soup bowls and add
optional 2 tbsp of crumbled goat
cheese.
Serves 6

1 onion, chopped
3 celery stalks, chopped
3 carrots, chopped
2 tsp ras el hanout (Moroccan spice blend)
1 pound grass-fed ground beef
2 cans (15 oz each) low-sodium garbanzo beans
1 can (15 oz) diced tomatoes
Optional: feta cheese for topping
Directions:
Heat the oil in a large nonstick skillet over medium-high heat. Add the
onion, celery and carrots and saute about 10 minutes. Stir in the garlic
and spices, cooking for another minute. Add the beef, stirring to
breaking up the meat, and cook until it’s browned. Add the tomatoes
and chickpeas with their liquid, bringing to a boil.
Lower the heat and simmer and cook for 15 minutes. Add salt and
pepper to taste. Ladle into bowls and top with optional feta cheese.
Moroccan Beef Stew
Serves 4

3 zucchinis, chopped and peeled
1/2 vidalia onion, chopped
1/2 fennel bulb, chopped
3 cups low-sodium chicken stock
Salt & pepper to taste
Directions:
Heat olive oil in a large skillet or soup pot with zucchini, onion, and
chopped fennel. Season with salt and pepper. Cook for about 10-15
minutes.
Add stock, bring to a boil, and then simmer until soft. Put everything in
blender and blend. Serve immediately and enjoy!
Zucchini and Fennel Soup
Serves 3-4

Butternut Squash &
Bacon Soup
1 large (2.5-3 lbs) butternut squash,
peeled and cut into large chunks
3 carrots, peeled and cut into 2"
1 1/2 Tbsp coconut oil, melted
1/2 pound raw bacon, chopped
1 small onion, chopped
1 small apple, chopped
2 cups chicken stock
1 cup full fat coconut milk
1 tsp salt
1-2 Tbsp cinnamon
1 Tbsp nutmeg
Directions:
Preheat oven to 350 Degrees. Toss
squash and carrots with coconut oil.
Place in a baking dish and roast
uncovered for 35 minutes or until
tender.
In a large stock pot over medium heat,
cook bacon until crisp. Remove bacon
and set aside. Add the onion and
apple to the pot and sauté in bacon
fat over medium heat until tender,
about 5 mins.
Add the roasted squash, carrots,
chicken broth, and coconut milk to the
pot and bring to a boil, stirring often.
Chop up bacon and set aside.
Remove from heat. Use an immersion
blender or add soup to blender and
blend until smooth.
Return to pot, bring to a simmer and
season with salt, cinnamon, and
nutmeg. Serve in soup bowls and stir
in or garnish with bacon. Enjoy!
Serves 6
[Inspired by: civilizedcavemancooking.com]

Oh So Good! Chili with a Twist
1 Tbsp Extra Virgin Olive Oil
1/2 yellow onion, diced
1/2 lb ground grass-fed beef
1/2 lb ground turkey
1/4 can pumpkin puree
14 oz can crushed tomatoes
8 oz tomato sauce
2 oz can diced green chili's
1/2 cup beef stock
1 Tbsp ground cumin
1/2 Tbsp paprika
1 tsp ground corriander
1 tsp cocoa powder
1/2 tsp granulated garlic
1/4 tsp cayenne pepper
Pink Himalayan salt to taste
1/2 jalapeno, seeded and finely diced to taste (optional)
Sliced avocado for garnish
Directions:
In a large soup pot over medium heat, sauté the onion
and garlic until onions begin to soften. Then add the
beef, turkey, and stir occasionally until browned.
Add the rest of the chili ingredients (except the
avocado). Let simmer, stirring every so often for 15
minutes. Garnish with sliced avocado.
Serve and enjoy!
Serves 4*
[Inspired by Primal Cravings]
*I recommend doubling this recipe - It's AWESOME and
you can freeze it for later!

Salads

Chilled Eggplant & Sun-Dried Tomato Salad

Chicken, Apple, & Pecan Salad in a Jar

Cobb Salad with Basil Vinaigrette

Kale Salad with Lemon Parsley Dressing

Honey-Lime Fruit Salad

Heirloom Tomato Avocado Caprese Salad

Chicken-Berry Salad

Chilled Eggplant & Sun-dried Tomato Salad
1 large eggplant, sliced into 1"-thick pieces
4 ounces sun-dried tomatoes in olive oil
¼ cup fresh basil leaves, chopped
4 cups wild arugula, washed and spun dry
¼ red onion, sliced thinly
Directions:
Preheat oven to broil.
Place eggplant on wire rack and cook 10 to 15 minutes, flipping every few
minutes and keeping a close eye to prevent charring (will be on the crisp
side). Remove from oven and let sit until cool enough to handle.
Place tomatoes, basil, and oil in food processor. Whiz until coarsely
chopped. Place in a glass or ceramic bowl. Stir eggplant in and cover
tightly. Chill overnight.
Remove from refrigerator 10 to 15 minutes before serving on top of arugula.
Serve topped with sliced onion as a starter or add your favorite protein to
create a full meal.
[Credit: Paleoista.com]
Serves 2

1 Tbsp coconut oil
2 boneless, skinless, thin-sliced chicken breasts
pinch of kosher salt and freshly ground black pepper
1/3 cup plain Greek yogurt
1/4 cup diced red onion
2 stalks celery, diced
2 Tbsp mayonnaise (optional)
2 Tbsp sliced almonds
1 Tbsp freshly squeezed lemon juice (or more, to taste)
2 cups chopped kale leaves
1/2 cup dried cranberries
2 Granny Smith apples, chopped
1/2 cup pecans, chopped
1 cup grapes
Directions:
Melt coconut oil in a saucepan over medium heat.
Season chicken breasts with salt and pepper, to taste. Add
to skillet and cook, flipping once, until cooked through
(about 3 to 4 minutes per side). Let cool before dicing into
bite-size pieces.
In a medium bowl, combine chicken, Greek yogurt, red
onion, celery, mayonnaise, almonds, and lemon juice.
Season with salt and pepper, to taste.
To assemble, divide chicken mixture, kale, cranberries,
apples, pecans, and grapes into four wide-mouth canning
jars with tight-fitting lids.
[Credit: DamnDelicious.net]
Chicken, Apple, & Pecan Salad in a Jar
Serves 4

Cobb Salad with Basil Vinaigrette
For the Chicken and Marinade:
2 boneless, skinless chicken breasts
1/8 cup extra virgin olive oil
2 Tbsp Dijon mustard
1 garlic clove, crushed
pinch of salt and pepper
For the dressing:
1/4 cup balsamic vinegar or red wine vinegar
1 tsp Dijon mustard
1 Tbsp honey
1/3 cup extra virgin olive oil
2 garlic cloves, crushed
6 basil leaves, chopped
For the Salad:
2 cups baby romaine or spring mix
2 cups shredded romaine hearts
1 cup chopped artichoke hearts
1 cup chopped tomatoes
4 hardboiled eggs, sliced
6 pieces of bacon, chopped
1 avocado, diced
Directions:
Marinate the chicken for at least 4 hours, or overnight. Once marinated, grill each breast over medium heat until the thickest part
reaches 170 degrees with a meat thermometer. Slice and set aside to cool for 5 minutes.
Mix all of the dressing ingredients, except for the olive oil. In a constant, slow stream, begin to whisk in the oil until well-
incorporated.
Combine the salad greens in a bowl. Slowly add the dressing, being careful not to overdress it (you may not use all that you made,
just adjust to your tastes). Sprinkle a pinch of salt and ground pepper then toss to mix.
Add the remaining salad ingredients and enjoy!
[Credit: AgainstAllGrain.com]
Serves 4

Detox Kale Salad:
9 oz roasted beets, diced
1 head Tuscan (aka Dino) kale, leaves thinly sliced
1 head Russian red kale, leaves finely chopped
1/2 red bell pepper, cut into matchsticks
6 small radishes, thinly sliced
1 medium carrot, peeled and grated
1/2 small cucumber, peeled and thinly sliced
1 large ripe avocado, peeled and diced
1/2 cup raw walnut halves, chopped
Lemon-Parsley Dressing:
1/4 cup + 1 Tbsp avocado oil (can also use grapeseed or
olive oil
1/4 cup fresh lemon juice (1 large lemon)
1 clove garlic, minced
1/4 cup packed fresh parsley leaves
2 tsp pure maple syrup
2 tsp stone ground mustard
Pinch of salt
Directions:
Preheat oven to 400 F.
Cut off beet greens, clean beets, and wrap loosely in foil. Once the
oven has reached 400, add the beets and roast for 50 to 60 mins.
Remove when done, allow to cool, and remove the skin (should
come off easily). Dice beets.
Wash the kale leaves under cold water and pat dry with a paper
towel. Remove the stalks and discard. Finely chop the leaves and
place in a large serving bowl.
To prepare the dressing, in a small blender or food processor, add
all of the ingredients. Blend until smooth and creamy. If you don’t
have a small blender, whisking the ingredients together in a bowl
works well, too.
Add the remaining salad ingredients to the serving bowl with the
kale and add desired amount of dressing. Toss everything together
to combine.
[Adapted from LoveBeets.com]
Kale Salad with Lemon Parsley Dressing

Honey-Lime Fruit Salad
2 mangos, peeled and diced
1 lb fresh strawberries, diced
1 lb fresh pineapple, diced
12 oz blueberries
12 oz grapes, halved
4 kiwis, peeled and diced
2 bananas, peeled and sliced
Dressing Ingredients:
1/4 cup honey
zest of 2 medium limes
2 Tbsp fresh lime juice
2 tsp poppy seeds
Directions:
Place all of the fruit (except for
the bananas) in large mixing bowl.
In a small bowl, whisk the honey,
lime zest, lime juice, and poppy
seeds.
Add the bananas to the fruit bowl.
Gently toss the fruit salad with the
dressing.
Enjoy!!
Serves 8

3 medium avocados
Juice of 1 lemon
4 medium heirloom tomatoes
Sea salt and fresh ground pepper, to taste
1 bunch fresh basil
Extra virgin olive oil
Aged balsamic vinegar
Directions:
Cut the avocados in half and remove the pits. Remove the peel
and slice into evenly cut slices. Lightly toss slices in lemon juice.
Slice tomatoes and sprinkle with salt.
Layer tomato slices, avocado slices, and basil leaves. Drizzle with
olive oil and balsamic vinegar.
Salt and pepper to taste.
Heirloom Tomato Avocado Caprese Salad
Serves 4

Chicken-Berry Salad
3 cups salad greens
½ cup grape tomatoes
½ cup chopped salad veggies of your
choice: peppers, carrots, onions, etc.
3 oz grilled or roasted chicken, chopped
1 1/2 Tbsp olive oil
1 1/2 Tbsp apple cider vinegar
¼ to ½ avocado, sliced
1 cup berries of your chocie: sliced
strawberries, raspberries, blueberries,
blackberries, pomegranate seeds,
whatever you like
2 Tbsp pumpkin or sunflower seeds
Optional: 2 Tbsp crumbled goat cheese
Directions:
Wash salad greens and place in big
salad bowl. Add in the grape
tomatoes, salad veggies, and
chicken.
In a small bowl, whisk together the oil
and vinegar. Add in the salt and
pepper, to taste. Whisk again as you
pour over the salad greens. Toss
together to mix.
Add the chicken, avocado, berries,
pumpkin/sunflower seeds, and goat
cheese. Toss again.
Serve and enjoy!

Sides

Amazing Stuffed Mushrooms
Baked Sweet Potatoes with Hummus
Creamy Garlic-Bacon Spaghetti Squash Casserole
Carrot French Fries
Cilantro Lime Rice
Deliciously Stuffed Sweet Mini-Peppers
Sautéed Pears & Plums
Roasted Carrots With Kale-Pumpkin Seed Pesto

Italian Brussel Sprouts

Lime Cilantro Coleslaw

Curry Cauliflower

Greek-Inspired Meatballs with Avocado Tzatziki Sauce

Warm Apple Salad

Cauliflower Grits

Amazing Stuffed Mushrooms
1 1/2 lbs mushrooms (baby portobellos, cremini,
or button)
2 Tbsp olive oil
1 shallot, chopped
1 small red bell pepper, finely chopped (save a
little extra red bell pepper for serving)
1/4 cup sundried tomatoes, diced
1/4 cup fresh parsley, roughly chopped
3/4 cup walnuts, chopped
1 cup baby spinach, chopped
Sea salt and pepper, to taste
Directions:
Preheat the oven to 375ºF.
Remove mushroom stems (chop and set aside for later). Brush
mushrooms with a little olive oil, place (stem side up) and bake for 8-10
minutes.
In a sauté pan over medium-high heat, add 1 Tbsp of olive oil. Sauté the
shallot, bell pepper, garlic, and sundried tomatoes for about 3 minutes
until they start to get tender. Add in the parsley, finely chopped
mushroom stems, and chopped walnuts. Cook another 2-3 minutes. Add
in chopped spinach until it wilts. Add salt and pepper to taste.
Remove the mushrooms from the oven and pour off any water that
accumulated.
Spoon the filling into the mushrooms and bake for an additional 10-12
minutes. Top with fresh diced red bell peppers and serve warm.
Serves 4 to 8

4 sweet potatoes
2 Tbsp sea salt flakes
1-2 cups baby kale leaves
½ tsp dried chili flakes
1 Tbsp + 1 tsp extra-virgin olive oil
Sea salt and cracked black pepper
1 sweet onion, chopped
1 cup (260g) store-bought hummus (no preservatives)
Directions:
Preheat oven to 200°C.
Place the sweet potatoes on a baking sheet, pierce with a
fork, and rub with salt. Bake for 60-70 minutes, or until
cooked.
While the sweet potatoes are cooking, place the kale, chili
flakes, oil, salt, and pepper on a baking sheet lined with
parchment paper. Toss to combine. Cook for 8–10 minutes
or until golden. Set aside.
Heat a sauté pan to medium-high heat. Add 1 tsp of olive
oil and chopped onion. Sauté until golden brown (about
15-18 minutes).
Cut the sweet potatoes in half. Top with hummus,
caramelized onion, and crispy kale to serve.
Baked Sweet Potatoes with Hummus
Serves 4

Creamy Garlic-Bacon Spaghetti
Squash Casserole
1 large spaghetti squash
2 Tbsp olive oil
sea salt, to taste
6 pieces of bacon, cut into 1-inch pieces
1 cup full-fat coconut milk (canned)
1 large egg
1 tsp sea salt
fresh pepper, to taste
1 Tbsp ghee or coconut oil
½ chopped onion
Optional: 2 to 3 cups of steamed veggies such as broccoli,
cauliflower, zucchini, carrots, or wilted spinach
Directions:
Heat oven to 400 degrees.
Cut washed spaghetti squash in half lengthwise and scrape
the seeds from the middle using a large spoon. Drizzle each
half with olive oil and season with salt. Place cut-sides-down
on a parchment-lined baking sheet and place in the oven.
Roast until tender, about 45 to 50 minutes. Remove from the
oven and, using a fork, scrape each side to remove the
“spaghetti” strands. Place in a greased casserole dish.
While the squash is baking, cook the bacon strips on the stove
until they’re at your desired level of crispness. Place on paper
towel to soak up excess oil.
Whisk together the coconut milk, egg, sea salt, and pepper,
and set aside.
Add the ghee or oil to a pan to melt. Add onion and sauté until
soft. Add garlic and saute for 2 minutes. Add the coconut milk
mixture and cook, stirring constantly, until thickened (about 5
to 7 minutes). Add the bacon bits, and pour over the spaghetti
squash in the casserole dish.
(Optional: you can add 2 to 3 cups of steamed vegetables
such as broccoli, carrots or spinach at this point.) Bake at 400
degrees for 15 to 20 minutes and serve.

6 large carrots
2 Tbsp olive oil
½ tsp Celtic sea salt
Directions:
Cut each carrot into 2-inch long sections, then cut each section into
thin sticks.
In a large bowl, toss carrot sticks with olive oil and salt. Spread out
sticks on a parchment paper-lined baking sheet.
Bake at 425° for 18 to 22 minutes until carrots are browned.

*Adapted from ElanasPantry.com
Carrot French Fries
Serves 2 to 3

Cilantro Lime Rice
1 Tbsp olive oil
1 cup brown long grain rice
2 cups low-sodium chicken stock
½ tsp salt
1/2 cup cilantro, chopped
2 Tbsp lime juice
1 clove garlic
1-2 Tbsp water or olive oil
Directions:
Heat olive oil in a saucepan over
medium-high heat, and sauté rice
until lightly browned. Add stock
and salt to the rice and stir.
Bring to a boil, then reduce heat to
a light simmer. Cover, and let
simmer for about 15 minutes or
until all of the liquid is absorbed.
In a blender, add cilantro, lime
juice, garlic clove, and 1-2 Tbsp
water or olive oil. Blend everything
together.
Add the cilantro mixture to the
cooked rice and mix thoroughly! If
needed, season with salt.
Garnish with fresh cilantro, and
enjoy!
Serves 4

1-2 packages mini sweet peppers, washed
1 mango
1 avocado
1 clove of garlic
1/2 cup of cilantro
1 cup of red onion
2 Roma tomatoes
Dressing:
Juice of 1 orange
Juice of 1 lime
3 Tbsp of olive oil
1 tsp of apple cider vinegar
1 Tbsp of honey
Pinch of salt
1 Tbsp of cayenne pepper
Directions:
Preheat the oven to broil. Once the oven is warm, using tongs, place
the peppers directly on the oven rack. Cook the peppers for about 10
minutes. When peppers start shriveling, remove them from the oven.
Cut mango and avocado into cubes and mince the garlic. Chop the
cilantro, red onion, and tomatoes. Combine into in a mixing bowl.
In a separate bowl, whisk the orange and lime juice, olive oil, apple
cider vinegar, honey, salt, and cayenne pepper together.
Pour the dressing over the avocado and mango mixture and gently
toss to combine.
Take your roasted mini sweet peppers, cut them in half (lengthwise),
and de-seed them.
Stuff with the mixture and ENJOY!!! YUM!
Deliciously Stuffed Sweet Mini-Peppers

Sautéed Pears & Plums Directions:
Heat a large pan over med-low heat and add 1 Tbsp olive oil. Sauté the
pears for 2 to 3 minutes per side, until soft and brown around the edges.
Set aside. Repeat with the plums.
Meanwhile, toast seeds in a dry skillet over med-low heat. Stir to prevent
burning (about 3 to 5 minutes).
In a small bowl, whisk the olive oil, vinegar, and garlic until emulsified.
Season to taste with salt and pepper.
Toss arugula with the dressing, then top with the seeds and fruit. Season to
taste.
Enjoy!
1 firm red pear, cored and thinly sliced
2 plums, thinly sliced
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
3 Tbsp olive oil, plus more for cooking
2 Tbsp Balsamic vinegar
1 small garlic clove, minced
salt and pepper, to taste
6 to 8 cups arugula

Roasted Carrots With
Kale-Pumpkin Seed Pesto
1 bunch skinny carrots, tops removed, peeled
2 Tbsp olive oil
2 tsp salt
For pesto:
1/2 cup pumpkin seeds
1 clove garlic
2 Tbps grated Parmesan
2 large kale leaves, chopped
2 tsp lemon juice
2 tsp water
1/2 tsp pumpkin spice
1/2 tsp salt
1/3 cup extra-virgin olive oil
Directions:
Coat carrots with oil and salt. Place on a
baking sheet and roast for 15 minutes until well
charred and easily pierced by a knife.
While carrots are roasting, make pesto by
placing all ingredients except olive oil into a
small mini chopper or blender. Grind on
medium speed until coarse, then slowly pour in
olive oil to emulsify into grainy pesto. Adjust
seasoning to taste.
When carrots are cooked, remove from oven
and cut in half lengthwise and crosswise.
Dress with pesto to serve.
[Credit: Greatist.com]

1 Tbsp olive oil or grapeseed oil
1 lb brussel sprouts, cut in half
¼ cup julienne sundried tomatoes (packed in olive oil)
2 Tbsp pine nuts
Pinch of salt
Pinch of red pepper flakes
Pinch of pepper
1 Tbsp capers
Directions:
Heat the olive oil in a large skillet over medium heat.
Once the oil is hot, add in the brussel sprouts, cut-side down. Cook
until browned, about 7 to 10 minutes.
Stir and add in the sun garlic, sun-dried tomatoes, pine nuts, salt, red
pepper flakes, and pepper. Sauté for another 3 minutes.
Remove from the heat and stir in the capers.
Serve
[Credit: CatchingSeeds.com]
Italian Brussels Sprouts
Serves 4 to 6

Lime Cilantro Coleslaw
1 package of carrot/cabbage coleslaw
1/2 red onion, sliced
1/2 cup of cilantro, chopped
1/3 cup fresh squeezed lime juice
4 jalapeños, thinly sliced (optional)
3 Tbsp extra-virgin olive oil
3/4 tsp salt
1/4 tsp black pepper
Directions:
Combine all ingredients in a large
mixing bowl and mix well, ensuring an
even coating of all ingredients.
Enjoy!
[Credit: CivilizedCavemanCooking.com]
Serves 2

1 head of cauliflower
3 Tbsp coconut oil, melted
1 tsp of curry powder
1 tsp of garlic powder
Directions:
Wash and chop cauliflower. Toss cauliflower with
melted coconut oil, curry powder, garlic powder, salt,
and pepper.
Bake for 40-45 minutes.

Curry Cauliflower
Serves 4

Greek-Inspired Meatballs
with Avocado Tzatziki
Sauce
For the Meatballs:
1 lb ground grass-fed beef
3/4 cup onion, finely diced (set aside a little for the
sauce)
1 tsp dried oregano
½ tsp cumin
1 tsp coriander
½ Tbsp lemon zest
1 tsp sea salt
ground pepper, to taste
For the Tzatziki:
1 ripe avocado
1 medium minced cucumber, seeds removed
2 garlic cloves
1-2 Tbsp diced onion
2 Tbsp lemon juice
1 Tbsp fresh dill (or ½ Tbsp dried dill)
sea salt and pepper, to taste
Directions:
Mix together the meatball ingredients. Form into
2-inch balls and place on a baking pan. Bake for
25 minutes.
When it’s time to serve, put all the tzatziki sauce
ingredients into a high-speed blender and blend
until creamy.
Serve and enjoy!
Serves 6 to 8

4 to 5 cups loosely packed spinach or spring
mix salad blend
1 lemon, zested and juiced (separated)
sea salt to taste
3 Tbsp olive oil
¼ cup onion, chopped
4 apples, sliced
½ cup toasted pumpkin seeds
Directions:
Wash the greens and place in a large bowl.
In a small bowl, whisk the garlic into the lemon juice.
Stir in the sea salt and lemon zest. Whisk in 2 Tbsp
olive oil until it’s emulsified into a vinaigrette.
Pour half the dressing over the spinach and toss well.
In a large skillet over medium heat, heat the remaining
Tbsp of olive oil and add in the onion, cooking until
translucent and slightly caramelized (about 8 to 10
minutes). Add in the apples, and cook until softened
(about 5 minutes). Toss in the pumpkin seeds to warm.
Add the onion-apple-pumpkin seed mixture to the
spinach. Add the rest of the vinaigrette and more salt
if desired. Sprinkle crumbled goat cheese over the top.
Serve and enjoy!
Warm Apple Salad
Serves 4

One 2 lb head of cauliflower, washed, trimmed, and
chopped into florets
1 ½ cups of milk of your choosing
1 Tbsp coconut, avocado, or olive oil
1/2 tsp sea salt
ground pepper
⅓ cup nutritional yeast OR ½ cup crumbled goat cheese
Directions:
Depending on the size of your food processor, place
about half of the cauliflower into the bowl and pulse until
it breaks down into rice-sized grains. Remove and repeat
until all the cauliflower has been minced.
Place minced cauliflower into a medium saucepan. Add
the milk, oil, salt, and several generous “grinds” of pepper.
Bring to a simmer over medium-high heat. Stirring
frequently, simmer for about 10 to 12 minutes until the
mixture is smooth and looks like grits. Stir in the nutritional
yeast or cheese. Taste and add more salt/pepper if
needed.
Cauliflower Grits

Drinks

Ginger Juice
Pumpkin Spice Latte
Iced Turmeric Lemonade
Non-Alcoholic Patriotic Bubbly
Beetle Juice
Chia Watermelon Fresca
Matcha Tea Latte
Sparkling Kombucha Spritzer
Cinnamon Coconut Latte

Ginger Juice
5 oz fresh ginger, cut into a few chunks
½ oz fresh turmeric (optional)
3 cups warm water
4 tbsp raw honey
Directions:
Add all ingredients to a powerful blender or food processor. Process until
the ginger and turmeric are broken down into a pulp and the water is
brightly colored. Pour through a fine mesh strainer and store for up to 2
weeks in the refrigerator.
NOTES: For a vegan option, use agave instead of honey.
*Adapted from CatchingSeeds.com

2 tbsp organic canned pumpkin
2 cups milk
1 tsp pumpkin spice (or ¾ tsp cinnamon, ¼ tsp
nutmeg, ¼ tsp ground ginger)
Black pepper
1.5 tbsp vanilla extract
1 to 2 tbsp coconut sugar or maple syrup
Freshly brewed coffee
Optional toppings: coconut cream, sprinkle of nutmeg or
cinnamon
Directions:
Combine the pumpkin, milk, and spices in a pot over the stove.
Stir together until heated through and well-combined.
Add the vanilla and sweetener (sugar or maple syrup) and then
transfer mixture to a blender to froth it up. (Or use an immersion
blender or whisk.)
Serve 2 parts coffee, 1 part pumpkin mix (or 50/50) – whatever
your preferred ratio is - in warm mugs. Add a little coconut
cream on top if you like and a sprinkle of nutmeg or cinnamon.
*Adapted from TujaWellness.com
Pumpkin Spice Latte

Iced Turmeric Lemonade
2 cups fresh water
1.5 cup of ice
½ cup fresh lemon juice (about 2 to 3 lemons)
1 to 2 tsp turmeric powder
½ tsp Stevia drops
Tiny pinch of black pepper
Directions:
Blend all ingredients in a blender for
about 60 seconds.
Let the lemonade settle for about 30
seconds, and then pour into a glass with
more ice.
Enjoy right away!
Serves 4

Watermelon
Apples
Lemon Juice
Strawberries
Blueberries
Sparkling/seltzer water (approx: 1 liter or more,
depends on size of pitcher)
Ice
Directions:
Use a melon-baller to ball the watermelon and apples - as much as
desired.
Squeeze a little lemon juice over the fruit to avoid browning.
Put all of the fruit (including as much of the strawberries and
blueberries you desire) into a large pitcher (or punch bowl).
Right before serving, add the seltzer.
Top it off with ice and enjoy!
Non-Alcoholic Patriotic Bubbly

Beetle Juice
2 tbsp fresh ginger, peeled and chopped
1 medium beet, scrubbed and chopped
4 medium carrots, scrubbed and sliced
1 medium apple, cored and cubed
1 cup water
Directions:
In a blender, combine ginger, beet,
carrots, apple, and water… and
blend!
Strain juice if desired.
Enjoy!!
(Refrigerate for up to 2 days.)
Serves 2

1 1/2 cups seedless watermelon cubes
3 tbsp water
1 tbsp chia seeds
1 slice lime, for garnish
Sprig of mint, or strawberries, for garnish
Ice
Directions:
In a blender, puree watermelon and water until smooth.
Stir in chia seeds and let them sit for about 5 minutes (to thicken up).
Stir again, and let it thicken for as long as you’d like!
Pour into a glass over ice. Garnish with lime and a sprig of mint or
strawberries.
Chia Watermelon Fresca

Matcha Tea Latte
1 cup unsweetened nut milk (cashew,
almond, or coconut – whatever you
have on-hand!)
¼ tsp Matcha green tea powder
½ tbsp honey (or maple syrup)
½ tbsp coconut oil
Directions:
Warm the nut milk in a small pan
over medium heat as you set a
kettle to boil with water. While
you’re waiting, add the matcha
powder to a mug. When the water
has been boiling for 1 to 2 minutes,
add ¼ cup of the water to the
mug, mixing it briskly with the
matcha.
Remove the nut milk from the stove
and add the honey and coconut
oil. Carefully, so you don’t burn
yourself, whisk the mixture until it’s
frothy. You also can put this in a
blender to create a froth.
Feel free to experiment with the
amount of each ingredient until
you find the perfect combo that
suits your needs/taste. If you enjoy
the taste of matcha, adding more
will give you extra zing. Boosting
the coconut oil will make this latte
richer.
Pour the nut milk mixture over the
matcha and drink up!

6 oz of your favorite sparkling water (unsweetened)
¼ to ½ cup fresh fruit, frozen fruit, or lemon slices
A bottle of your favorite kombucha flavor
Directions:
Pour the sparkling water into a glass, then add the fruit.
Add enough kombucha to top off the glass and enjoy!
Sparkling Kombucha Spritzer

12 oz freshly brewed organic coffee
2 Tbsp coconut cream or canned coconut milk
½ tsp ground cinnamon
Dash of vanilla bean powder or vanilla extract
Directions:
Pour all the ingredients into a blender and blend until combined and
smooth (be careful to make sure the cover is on the blender because
the splatter will be HOT!).
Give it a taste and add more coconut milk if necessary.
Pour into a mug and enjoy!
Cinnamon Coconut Latte
Serves 2

Salad Dressings,
Condiments, Dips,
and Spreads

Cauliflower Hummus
Homemade Vanilla Cinnamon Raisin Almond Butter
Tangy Greek Dressing
Avocado Lime Sauce
Easy, Wholesome, Homemade Mayonnaise
Pesto Sauce
Homemade Ketchup
Homemade Buffalo Sauce
Homemade (Dairy-Free) Caesar Dressing

Cauliflower Hummus
3 cups cauliflower florets (fresh or frozen)
⅛ cup water (2-3 tbsp)
5 tbsp olive oil, separated
1½ tsp sea salt
3 garlic cloves, separated
¼ cup tahini
2 tbsp lemon juice
1 tsp cumin
More water as needed
Optional: sesame seeds for garnish
Directions:
Steam the cauliflower until it’s soft: you can do this in a microwave or in a
steamer on a stovetop. Stovetop: Place the cauliflower, water, 2 tbsp of
olive oil, 1 tsp sea salt, and 2 whole garlic cloves in covered pan on low
heat and cook for about 15 minutes, stirring/checking frequently.
Microwave: place the same ingredients in a covered dish and microwave
10-12 minutes.
Next, place the softened cauliflower in a high-speed blender and add the
tahini paste, 1 garlic clove, tahini, 2-3 tbsp olive oil, ½ tsp sea salt and
lemon juice. Blend until it reaches the texture of hummus. You might have to
scrape the sides to incorporate all the cauliflower. If it’s too thick, add a
little more water. Taste and adjust the seasonings as needed.
Place in a bowl and, if desired, drizzle a little more olive oil over the top
and sprinkle with sesame seeds.

16 oz. raw almonds (about 3 1/4 cups)
1/4 tsp vanilla
1 tsp cinnamon
1/4 tsp salt, plus more to taste
1/2 cup raisins
Optional: 1-2 tsp coconut oil, if necessary
Directions:
Preheat oven to 350 degrees F. On large baking sheet spread out almonds
and roast in oven for 10-12 minutes until slightly brown. Be very careful not to
burn the nuts! Cool for 10 minutes.
Transfer almonds to the bowl of a food processor and process for 10-15
minutes, scraping down the sides as necessary (about every 2 minutes). At
this point the almonds should start to clump together. Continue to process
until you reach the desired consistency. I always process until my almond
butter is liquid like. If after 20-25 minutes the almond butter is not creamy,
add in a teaspoon or two of coconut oil. You can also do this if you want
super creamy almond butter!
Next add in vanilla, cinnamon and salt. Process again for 30 seconds. Taste
and add more salt if necessary.
Next add in raisins and pulse a few times to break up the raisins a bit.
Transfer to Tupperware or mason jar and store at room temperature or in
fridge. If you store at room temp, simply give the almond
butter a stir before you use it.
[Credit: AmbitiousKitchen.com]
Homemade Vanilla Cinnamon
Raisin Almond Butter

Tangy Greek Dressing
1/2 cup olive oil
2 Tbsp red wine vinegar
Small squirt Dijon mustard
1/2 tsp each of oregano and marjoram
1 clove crushed garlic
1/2 tsp lemon juice
Directions:
Put all ingredients in small jar with lid
and shake until well mixed.
(Great with: dark lettuces, feta cheese,
olives, and cucumbers. Also a good
marinade for a cucumber and onion
salad.)
[Credit: WellnessMama.com]

2 avocados, peeled and cube
½ onion, coarsely chopped
2 cloves garlic, peeled
½ lime, juiced
¼ cup chopped cilantro
2 Tbsp water
1 tsp salt
½ tsp red pepper flakes
Directions:
Place all the ingredients in a high-speed blender and mix until
combined.
Store in a well-sealed container in the refrigerator for 3-4 days.
This is a fantastic go-with-anything sauce that can really pull a meal
together. It’s delicious over fish, tacos, chili – anything you want to add
a Mexican flair to … and you can easily turn it into a salad dressing by
adding just a little light coconut milk to it.
Adjust the seasonings to your palate – a little cumin or chili powder can
be a great addition!
Avocado Lime Sauce

Easy, Wholesome
Homemade Mayonnaise
1 large fresh organic egg
1 tsp lemon juice
½ tsp dry mustard
1 cup avocado oil
½ tsp salt (to taste)
Directions:
Place the egg, lemon juice and mustard in a high-speed blender
or food processor (or if you want to use an immersion blender, in
a large mason jar).
Turn on the blender/food processor and very slowly drizzle in the
oil until the mixture begins to emulsify and looks like mayonnaise.
Continue adding the oil. Adjust seasonings.
Let sit at room temperature (not too hot!) for about an hour
before using or storing in the refrigerator. Will keep about a
month.

1 cup raw walnuts, shelled (not roasted)
3 cups fresh basil leaves
2 cups baby spinach leaves
4 cloves garlic
Zest and juice from 1 large lemon
2/3 cup olive oil (you also could use a light nut oil
like walnut or macadamia)
3/4 tsp sea salt
2 Tbsp nutritional yeast
Directions:
Place all ingredients in a food processor or high
speed blender and blend until well combined.
Store in an airtight glass jar in the refrigerator.
Pesto Sauce

Homemade Ketchup
½ Tbsp olive oil
¼ small onion, diced
2 Tbsp apple cider vinegar
2 Tbsp red wine vinegar
2 Tbsp of local raw honey or organic maple syrup
½ tsp salt
14 oz can tomato puree
6 oz of tomato paste
½ tsp chili powder
¼ tsp each: powdered ginger, allspice and cinnamon
Directions:
Using a medium saucepan over medium heat, saute onion in the
oil for 4-5 minutes, until soft and translucent. Add the garlic and
cook another 1-2 minutes. Pour in the vinegars, your choice of
sweetener, and salt. Bring to a boil.
Add both the tomato puree and the paste and return to a boil.
Stir in the spices. Turn down the heat slightly and cook until the
sauce thickens and reduces, about 15 to 20 minutes. Taste and
adjust the seasonings.
Let cool a bit, and if you have an immersion blender, blend the
sauce until it’s smooth. Otherwise, put it in a blender and blend
until it’s smooth.
Pour the ketchup into a mason jar or other airtight container and
store in the refrigerator. This will keep for 2-3 weeks.

½ cup of your favorite hot sauce (Frank’s Original
works great)
2 Tbsp grass-fed butter
1 Tbsp coconut aminos
1 tsp apple cider vinegar
½ tsp chili powder
½ tsp garlic powder
½ tsp onion powder
½ tsp black pepper
½ tsp cayenne pepper
1-2 Tbsp honey
Directions:
Place all the ingredients in a saucepan over medium-low heat. Stir
together and heat until warm, to mingle flavors.
Taste and adjust seasonings to suit. This keeps in the refrigerator for
2-3 weeks.
Homemade Buffalo Sauce

1 egg
1 tsp anchovy paste
1-2 garlic cloves, minced
¼ tsp each salt and pepper
1/2 Tbsp apple cider vinegar
1 Tbsp lemon juice
1 cup avocado oil or light-tasting olive oil
Directions:
If using an immersion blender, place all the ingredients except the oil in a jar
and insert the blender. Blend until smooth, about 30 seconds. With the blender
still on, slowly drizzle in the oil, moving the blender around so that all the oil is
incorporated and the dressing emulsifies.
If using a blender, do the same as above, except slowly drizzle in the oil until it
emulsifies into dressing.
The mixture should be thick and creamy when you’re done.
Place in an airtight jar and store in the refrigerator for 2 weeks.
Homemade (Dairy-Free) Caesar Dressing

Healthy(ish) Sweet
Treats

Delicious & Healthy Baked Pears
Chocolate Chia Cherry Shake
Cake Batter Chia Pudding with Coconut Whipped Cream
Baked Apples Stuffed with Cinnamon Date Pecans
Fudgy Pumpkin Blondies
Almond & Cacao “Bliss” Balls
Cherry Pie Crumble Bars
Easy Melon Sorbet
Grain-Free Chocolate Chip Banana Bread
Dark Chocolate Pomegranate Bark
No-Bake Protein Cookies
Coconut Berry Pops!
Overnight Cherry Coconut Chia Pudding
Apple Crisp
Caramel Date Shake
Palm Springs-ish Date Shake Smoothie
Warm Maple-Pumpkin Smoothie
Superhero Muffins
Chocolate Avocado Pudding

Delicious & Healthy
Baked Pears
2 large ripe pears
1/4 tsp ground cinnamon
2 tsp honey
1/4 cup crushed walnuts
Directions:
Preheat the oven to 350°F.
Cut the pears in half, and place on
a baking sheet (inside facing up)
Using a spoon, scoop out the seeds.
Sprinkle with cinnamon, top with
walnuts, and then drizzle 1/2 tsp.
honey over each pear.
Bake for about 30 minutes. Remove,
cool & enjoy!
Serves 4

Chocolate Chia Cherry Shake
1 cup frozen pitted cherries
1 ½ cup milk
1 Tbsp ground chia seeds
1 tsp unsweetened cocoa powder
1 Tbsp honey (if you prefer sweeter)
Directions:
Place all ingredients in a blender and blend
until smooth.
Serve right away!
[Credit: paleOMG.com]
Serves 2 Small Shakes

Directions:
Stir chia seeds with the milk in a bowl and add the dates, almond butter,
and oats. Cover and place in the fridge for at least 2 hours (3-4 hrs
preferred or overnight).
Scoop the mixture in your blender with the cacao nibs, 1/2 teaspoon
vanilla, and 1/4 teaspoon almond extract. Add a splash of milk and blend
until fully smooth and creamy. Add more milk as needed (slowly) to keep
the pudding as thick as possible.
Taste and add 1/2 teaspoon more vanilla extract if desired and few more
small drops of almond extract. For more sweetness blend in more
chopped dates (soaked for easier blending). Refrigerate in a sealed
container until chilled.
While chilling, open the can of coconut milk and scrape off the solid
white layer (about 1/2 way into the can). Avoid scooping any of the
liquid. Place in a metal mixing bowl and beat with 2 teaspoons maple
syrup and 1/2 teaspoon vanilla extract until fluffy. Add more maple +
vanilla if desired. Chill until ready to use and whisk before serving.
Serve pudding with coconut whipped cream on top and sprinkling of
cacao beans.
Keep extra sealed in the fridge for 3-4 days.
[Credit: EdiblePerspective.com]
Cake Batter Chia Pudding with
Coconut Whipped Cream
6 Tbsp chia seeds
1 cup milk (or unsweetened non-dairy milk)
plus more for blending
6-8 medjool dates, pitted + well-chopped
1/4 cup almond butter
1/4 cup gluten-free rolled oats
1 1/2 Tbsp cacao nibs
1/4 tsp almond extract
For the topping:
1 can full-fat coconut milk, refrigerated overnight
2-4 tsp pure maple syrup
1/2 to 1 tsp pure vanilla extract
Serves 2 to 3

Directions:
Preheat oven to 350F. Wash and core apples. You want to make
the hole about an inch in diameter, so there is enough room for
stuffing. Place cored apples in a lightly oiled rimmed baking dish
(I used a 4 cup dish).
In a mixing bowl, whisk together the rest of the ingredients.
Fill apples with the oatmeal mixture (pack it down slightly) and
spoon the leftover oatmeal + all liquid into the dish, surrounding
the apples.
Bake, uncovered, for approximately 35-50 minutes (this time will
vary depending on your apples, so keep an eye on it). To test for
doneness, pierce apple with a knife. If it slides through fairly easy
it’s done. The milk should also be absorbed and the oatmeal fairly
firm.
Serve with drizzle of pure maple syrup, apple butter or pumpkin
butter, whipped coconut cream, non-dairy ice cream, or yogurt.
Enjoy it hot or cold, for breakfast, snacking,
or dessert a la mode!
[Credit: OhSheGlows.com]
2 large firm baking apples (I used Honeycrisp), cored
1 cup rolled oats
1 tsp cinnamon
1/4 tsp freshly ground nutmeg
4 Medjool dates (or raisins), pitted and chopped
1 Tbsp chia seeds (or try ground flax)
1/4 cup pecans (or walnuts), chopped
1.5 cups milk
1 tsp vanilla
1.5 Tbsp pure maple syrup, plus more for garnish
Baked Apples Stuffed with
Cinnamon Date Pecans
Serves 2 to 4

1 cup rolled oats
14 oz can chickpeas, drained & rinsed
10 Medjool dates, pitted
15 oz can (1 3/4 cups) pumpkin puree
1/4 cup coconut oil (melted)
1 Tbsp pumpkin pie spice
1 tsp baking powder, aluminum-free
1/2 tsp salt
1/2 cup chocolate chips or chunks
Cooking spray
Directions:
Preheat oven to 350 degrees F. Line 8 x 8 square baking dish with
unbleached parchment paper and spray with cooking spray.
Add oats to a powerful blender or food processor and process until
finely ground.
Add remaining ingredients, except chocolate chips, and process
until smooth. Add chocolate chips and stir to mix.
Pour batter into baking dish, level with spatula and bake for 25
minutes. Remove from the oven and let blondies cool for 10 minutes.
Transfer to a cooling rack and let cool completely before slicing.
Drizzle with chocolate drizzle if you wish. Cut into 16 squares.
(Storage Instructions: Refrigerate in an airtight container for up to 7
days or freeze for up to 3 months.)
[Credit: iFOODreal.com]
Fudgy Pumpkin Blondies
Serves 16

24 fresh pitted dates
½ cup almonds
¼ cup raw cacao powder, plus extra for rolling
2 Tbsp coconut oil unsweetened coconut (optional)
Directions:
In a food processor, blend the dates, almonds, cacao and coconut oil
and process for 2–3 minutes or until the mixture comes together.
Roll tablespoons of the dough into golf-size balls and roll in extra
cacao to coat.
Almond & Cacao “Bliss” Balls
Serves 16

For the dough:
3/4 cup chopped almonds
2 cups gluten free oat flour
1 cup quick oats
1/4 tsp salt
1/2 cup maple syrup
1/2 cup coconut oil
For the cherry filling:
4 cups frozen cherries
1 Tbsp arrowroot starch mixed with 1 Tbsp water
Directions:
Preheat the oven to 350 degrees. Line a 9x9 inch baking dish with
parchment paper.
Spread the almonds out on a baking sheet and bake for about 7 minutes
until golden brown. Set aside.
In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and
coconut oil. Using your hands, pinch mixture together to incorporate coconut
oil.
Add walnuts, and knead to combine.
Press 2/3 of the mixture into baking dish, making sure it’s one solid crust.
Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat
until the cherries are defrosted and the sauce is simmering. Use a fork or
potato masher to gently break cherries into smaller pieces. Remove from the
heat, add in the arrowroot starch mixture. Return to heat and simmer.
Remove from the heat and set aside.
Pour the cherry filling over the baked crust and sprinkle on the remaining
crumble.
Bake uncovered for 14 to 18 minutes, until the topping is firm.
Let cool for 45 to 60 minutes.
Enjoy!
Cherry Pie Crumble Bars
Serves 12

Any of your favorite melons... Just make sure they are
super-ripe! (cantaloupe, honeydew, watermelon)
Amount of melon you use determines serving size.
Directions:
Cut your melon into cubes, and freeze it in a Ziploc bag.
Once the fruit is completely frozen, place the melon in a food
processor, and puree. You may need to add water to smooth.
Serve right away.
Enjoy!
Easy Melon Sorbet

Directions:
Preheat oven to 350 degrees F.
Line a loaf pan (bottom and sides) with parchment paper.
In a large bowl crack eggs and add coconut flour, baking powder and salt.
Mix well.
Mix gelatin and maple syrup together in a small bowl and add to mixture.
Melt coconut oil if solid and add to bowl along with remaining ingredients.
Mix well and allow to sit for about 5 minutes.
Pour into prepared pan and bake at 350 degrees F for about 1 hour. It takes
mine about 1 hour 10 minutes for a knife inserted in the center to come out
clean.
Remove from oven and allow to cool on a baking rack.
Can be eaten warm or cold.
Store in the refrigerator.
[Credit: RealFoodOutlaws.com]
Grain-Free Chocolate Chip Banana Bread
1/2 cup coconut flour
1 tsp baking powder
1/4 tsp salt
4 ripe bananas
4 eggs
1/4 cup coconut oil
3 Tbsp to 1/4 cup maple syrup (grade B has more
minerals)
2 Tbsp applesauce (here is a recipe for homemade)
2 tsp vanilla
2 Tbsp grass-fed gelatin hydrolysate (don’t use
regular gelatin)
1/2 to 1 cup chocolate chips
Serves 9

Dark Chocolate Pomegranate Bark
4 cups dark chocolate chips
⅓ cup pomegranate seeds
⅓ cup unsweetened finely shredded
coconut
Directions:
Place half of the dark chocolate chips in a microwave
bowl and cook for 5-6 minutes, stirring frequently, until
melted. (or melt carefully in a double boiler)
Line two baking sheets with parchment paper.
Pour melted dark chocolate onto lined baking sheet and
spread the chocolate into a rectangle (the chocolate can
be as thick/thin as you want based on preference).
Sprinkle pomegranate seeds and shredded coconut on
the chocolate.
Place the baking trays in the freezer until hard.
Break the chocolate into pieces and enjoy!
Note: If using a microwave for the chocolate, place a
bowl of water in the microwave with the dark chocolate
chips to keep them from drying out and burning.
[Credit: CaveGirlintheCity.com]

1 cup old fashioned rolled oats (gluten-free)
2 cups peanut powder
1/3 cup peanuts, unsalted
1/4 cup organic peanut butter, unsalted
1/4 cup coconut oil, melted
3/4 cup + 2 tbsp. warm water
Directions:
Line large baking sheet or a cooling rack with parchment paper and set
aside. In a mixing bowl, combine oats, protein powder and peanuts.
In a blender or food processor, blend the peanut butter, coconut oil, dates
and water.
Pour into the bowl with dry ingredients and stir until fully combined. (The
batter will be thick.)
Using a spoon to scoop the dough, roll into golf size balls and flatten with
your hands. Place cookies on prepared baking sheet.
Refrigerate (uncovered) for 1 hour and enjoy!
Storage Instructions: for up to 1 week or
freeze for up to 3 months
No-Bake Protein Cookies
Serves 9

Coconut Berry Pops!
14 oz can full fat coconut milk
2 Tbsp maple syrup
2 Tbsp freshly squeezed lemon juice
3 Tbsp black chia
2 cups berries of your choice (sliced strawberries,
raspberries and blueberries)
Popsicle mold
Directions:
In a mixing bowl (having a spout is handy!),
mix coconut milk, maple syrup, lemon juice
and chia seeds. Whisk until completely
combined.
Refrigerate for 20 minutes (so chia seeds can
thicken).
Place a few berries at the bottom of the
Popsicle mold and pour in coconut milk
mixture, filling 2/3 full. Add the rest of the
berries to the mold until they are almost full.
Add the Popsicle sticks, cover and freeze for
at least 6 hours.
ENJOY!

3 Tbsp of chia seeds
1 cup coconut milk (you also can any
other milk if you’d like)
1 cup chopped cherries (frozen or fresh,
your choice!)
1 Tbsp (to taste) of honey
Dash of vanilla
½ tsp cinnamon
Directions:
Place all ingredients in a glass container and stir well. Cover the container and
place it in the refrigerator overnight.
When it’s time to eat, place serving in a bowl and garnish with an optional
teaspoon of almond slivers.
Overnight chia puddings are a great choice if you’re busy in the morning and still
want a hearty, refreshing breakfast.
This version is made with cherries but you can easily substituted with frozen
berries. Don’t want to use honey? Try a few chopped dates to sweeten it up!
Overnight Cherry Coconut Chia Pudding
Serves 1

Apple Crisp
4 apples, peeled, cored and thinly sliced
1 tbsp lemon juice (to stop apples from browning)
2 tsp vanilla extract
3 tsp cinnamon, divided
½ tsp nutmeg
1 cup almond (or other nut) flour
¼ cup maple syrup
¼ cup coconut oil, melted
½ cup walnuts or pecans (or a mix!)
Directions:
Preheat your oven to 375 degrees and grease an 8x8
baking pan with coconut oil.
Toss the apple slices with lemon juice and 2 tsp of
vanilla extract. Mix in 2 tsp of cinnamon and the
nutmeg and toss again.
Place the apple mixture in the greased baking pan.
Melt the coconut oil, then mix in the almond flour, nuts,
maple syrup and remaining cinnamon. Toss till
everything is well-mixed, and add more flour or syrup
until you get a mealy/crumbly texture.
Sprinkle the flour mixture over the apples, and bake for
20 minutes covered and then 10 to 20 minutes
uncovered. You’ll know its done when the apples are
soft and the dish is bubbling.
This is delicious served warm – but it’s even better when
it’s cool.
Serves 8

¾ cup full-fat coconut milk
¼ tsp sea salt
½ tsp fresh lemon juice
1 ½ cups ice
Optional: a handful of frozen blueberries makes a
nice addition!
Directions:
Put all of the ingredients: dates, coconut milk, vanilla, sea salt, lemon juice,
and ice in a blender…. and BLEND!
Pour into 2 glasses and enjoy!
Caramel Date Shake
Serves 2

3 Medjool dates, pitted, chopped and soaked in 1/4 cup of
hot water for 10-15 minutes
¼ cup toasted walnuts
½ banana, sliced and frozen
¼ tsp vanilla bean powder or ½ tsp vanilla extract
Pinch of sea salt
Pinch of cinnamon
⅓ to ½ cup milk of your choosing
Optional: ½ cup of ice
Directions:
Place all the ingredients (including the date soaking liquid) in a
high-speed blender and blend until combine.
Adjust the amount of milk to achieve a shake-like consistency.
Pour into a glass and enjoy!
Palm Springs-ish Date Shake Smoothie
Serves 1

Warm Maple-Pumpkin Smoothie
½ cup pumpkin puree
2 dates, chopped
1 tsp cinnamon
1 Tbsp maple syrup
½ tsp vanilla or vanilla bean powder
1 cup light coconut milk
Optional: whipped coconut cream topping
Directions:
In a high-speed blender, combine the pumpkin puree,
dates, cinnamon, maple syrup and vanilla until well
blended. You might have to scrape down the sides of
the blender.
In a small saucepan, heat up the coconut milk. When
it’s hot, transfer to the blender, cover it, and blend
with the pumpkin mixture until it’s smooth and creamy.
Pour into a big mug, top with coconut cream and a
sprinkling of cinnamon and enjoy!
Serves 1

2 cups almond meal
1 cup old-fashioned rolled oats
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tsp baking soda
1/2 tsp fine sea salt
1/2 cup chopped walnuts (optional)
1/2 cup raisins, chopped dates, or
chocolate chips (optional)
3 eggs, beaten
1 cup grated zucchini (about 1 zucchini)
1 cup grated carrots (about 2 carrots)
6 Tbsp unsalted butter, melted
1/2 cup dark amber maple syrup
1 tsp vanilla extract
Directions:
Position a rack in the center of the oven. Preheat the oven to 350 degrees F. Line a
12- cup standard muffin tin with paper muffin cups.
In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda,
salt, and walnuts, raisins, dates, or chocolate chips (if using).
In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup,
and vanilla. Add to the dry ingredients, mixing until just combined. The batter will be
thick.
Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins
are nicely browned on top and a toothpick inserted in the center of a muffin comes
out clean, 25 to 35 minutes.
Superhero Muffins
Makes 12 Muffins

Directions:
Cut avocado in half, remove pit and scoop out flesh into mini food
processor or blender. Add raw honey and process until smooth. Add milk
and raw cacao and process until well mixed. You will need to scrape the
sides down a few times and possibly add more milk to get it to blend
together well. Spoon into glass serving dishes or condiment cups, top with
unsweetened coconut and enjoy!
Store rest in fridge for 3-4 days.
1 ripe avocado
1/6 cup raw cacao powder
1/8 cup raw honey (or to taste)
1/8 cup milk (or more, to thin)
Shredded unsweetened coconut to garnish
Chocolate Avocado Pudding
Serves 1

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Wilcox Wellness & Fitness
We are a personal training franchise
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