Recipe Booklet

Cauliflower Mash

Ingredients:

• 1 head cauliflower
• 4 TBSP Healthy Fat (grass-fed butter or Virgin Coconut Oil)
• 1 tsp sea salt
• 1/2 tsp cracked pepper

Toppings- bacon bits, chives, onions, or whatever you love!

Preparation:

Cut a whole head of cauliflower into florets. Steam until soft. Add most of the cauliflower into a blender or food processor with four tbsp of grassfed butter or coconut oil, salt, cracked black pepper. Pulse until creamy.

Add the remainder of the cauliflower. Pulse until chunky and integrated.

Can top with bacon bits, green onion or chives.

 

Stress Reducing Meal “Bowls”

I have 2 versions of healthy, stress-relieving bowls for you today:

First, let’s go with the meat version. This variety has veggies that provide
relaxing magnesium, salmon for Omega-3 fatty acids, healthy fats and the
yumminess of brown rice, but amped up with even more flavor and nutrition.

Ingredients:

• Feeds 2-4
• 2 cups brown rice
• 1 can full fat coconut milk
• 1/2 can water
• 1 salmon filet per person
• 3 cups cut kale greens
• 3 TBSP olive oil
• Pinch of sea salt

Preparation:

Using your rice cooker, make your coconut rice by substituting the water for 1 can
of full fat coconut milk and 1/2 can water. In a pan, saute your kale greens lightly
with olive oil and sea salt. You can also saute the salmon in the pan, cooking for 2
minutes on each side.

Once your rice is done, put 1/2 cup cooked rice into your bowl. Top with salmon
and kale. You can also add toppings like avocado, onion, or other vegetables.
Sprinkle with a pinch of sea salt and pepper to taste. Enjoy.

Variety #2 with roast vegetables instead of meat.

Preheat oven to 375 degrees.

Roast your vegetables like cauliflower, sweet potato and butternut squash by
cutting into chunks and placing on a sheetpan. Drizzle with olive oil, sea salt and
pepper and toss. Roast for 30-40 minutes, turning once.
Arrange your bowl as before. Enjoy!

Protein-Packed Almond Butter Cups!!

Makes 12 HUGE Cups

Ingredients:

For the almond butter:

• 1 cup almond butter (or GMO-free nut butter of your choice)
• 1/4 cup maple syrup (or honey)
• 1/4 cup coconut oil, melted
• 1 scoop Protein Powder

For the chocolate:

• 1 cup coconut oil, melted
• 1 cup unsweetened cocoa powder
• 1 teaspoon vanilla
• 1/2 cup maple syrup (or honey)..to taste

Directions:

1. Line a standard muffin or mini muffin tin. The paper liners can be used alone if
   you don’t have a pan. First, prepare the chocolate. In a microwave proof
   measuring cup, melt your coconut oil. Add the vanilla, maple syrup and cocoa
   powder. Pour a tablespoon of the mixture into the bottom of the liners and carefully
   swirl each one to line the sides with chocolate. Place it in the freezer for 10
   minutes to harden while you prepare the almond butter mixture.
2. For the almond butter, combine the melted coconut oil with the almond
   butter,maple syrup, and protein powder until smooth. I used a food processor to
   combine everything but you can use a bowl and spoon as well :-). Place a spoonful
   of the almond butter mixture into the center of each chocolate lined cup. Leave a
   little gap on the sides, then pour more melted chocolate over to seal and cover the
   almond butter.
3. Place in the freezer until firm, then serve.
4. Delish!! Enjoy!!

Roasted Chicken with Lemon Garlic Veggies

Serves 4

Ingredients:

• 6 Tbsp Olive Oil
• 2 lemons, 1 thinly sliced, 1 juiced
• 4 tsp minced garlic
• 1 tsp kosher salt
• ½ tsp freshly ground black pepper
• ¾ pound trimmed green beans
• 8 small red potatoes, quartered
• 4 boneless, skinless chicken breasts

Directions:

Coat a large baking dish with 1 tbsp of the olive oil. On the bottom of your dish,arrange lemon slices in a single layer.

Combine the remaining oil, lemon juice, garlic, salt, and pepper in a large bowl.  Coat the green beans, potatoes and chicken in the oil mixture. Start by adding the green beans first. Toss to coat. Then, using tongs, remove the green beans and place them on top of the lemon slices.

Next, add the potatoes to the olive-oil mixture and toss to coat. Using your tongs again, arrange the potatoes over the green beans, along the inside edge of the dish. Last, coat the chicken in the oil mixture and place in your dish. Pour any remaining olive-oil mixture over the chicken.

Cook at 350°F for approximately 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm.

(Credit: http://lilluna.com/lemon-chicken-with-veggies/)

Spinach and Mushroom Quinoa

Serves 4

Ingredients:

• 1 pound mushrooms (white or cremini), sliced thinly
• 3 garlic cloves, minced
• 1 tablespoon unsalted butter (omit butter for vegan version)
• 1 tablespoon olive oil
• 5 green onions, chopped
• 5 to 10 ounces fresh spinach (to taste)
• 2 cups cooked quinoa
• 1 tablespoon olive oil (optional)
• salt

Directions:

Heat butter and olive oil in a large skillet over medium-high heat. Add mushrooms and garlic and sauté over medium-high heat for about 5 minutes until mushrooms get soft and acquire a nice, golden-brown color. Add chopped green onions and mix.

Season with salt.

Add fresh spinach to the skillet, reduce heat to low, cover the skillet with the lid and let mushrooms and spinach cook for about 1 minute or less, just until spinach begins to wilt.

Add 2 cups of cooked quinoa to the skillet and cook on low heat for another minute until spinach wilts even more and quinoa warms up. Season with salt, if needed. Add another tablespoon of olive oil, if desired.

(Credit: http://juliasalbum.com/2014/06/spinach-and-mushroom-quinoa-recipe)

Easy, Delicious Almond Butter Energy Bites

Makes 12 bites!

Ingredients:

• ⅔ cup almond butter
• ½ cup 60% or greater dark chocolate chips
• 1 cup old fashioned oats
• ½ cup ground flax seeds
• 2 tablespoons honey
• **1 scoop Protein Powder

Directions:

Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to a week.

Broccoli Stir-Fry With Protein and Mushrooms

This is a fabulous way to get in a BIG “dose” of detoxifying and cleansing broccoli. Broccoli is one of my favorite vegetables for clearing out toxins, giving your liver a “kick” and helping to reset your hormones. Try it out!!

Ingredients:

• 2 tablespoons good-quality olive oil
• 2 tablespoons minced garlic
• 1 tablespoon minced fresh ginger
• 4 scallions, chopped
• 1 lb broccoli, cut into bite-size pieces, the stems no more than 1/4-inch thick
• 8 ounces button mushrooms, cleaned, trimmed and sliced
• Sea Salt
• 1 cup water
• 8 ounces boneless, skinless chicken breasts or thighs, cut into 1/2- to 3/4- inch chunks or thin slices and blotted dry OR protein of your choice
• 2 tablespoons coconut aminos (similar to soy sauce without the soy)
• Freshly ground black pepper

Directions:

Put a large, deep skillet or a wok over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions.

Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.

Sprinkle with sea salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate.

Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken (or alternate protein) and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.

Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add coconut aminos, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Continue to cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.

Sauteed Chicken Thighs with Garlic, Red Wine, and Rosemary

Here’s another yummy recipe that feeds your whole family, tastes great and is versatile! Vegans can use a high quality tofu, tempeh or homemade vegan cheese.

Ingredients:

• 2 Tbsp. Extra Virgin Olive Oil
• 12 boneless, skinless chicken thighs
• 3 garlic cloves, minced or passed through a garlic press
• 1 cup medium body red wine
• 1 cup chicken stock
• 1 28 oz. can crushed tomatoes (San Marzano if possible)
• 1 ½ tsp. fresh chopped rosemary or ¾ tsp. dried
• ¼ cup fresh flat leaf Italian parsley or 1 Tbsp. dried

Directions:

Preheat Oven to 350°. In an oven safe sauté pan, on medium heat, put olive oil and chicken in one layer and cook until slightly golden. (Repeat, if necessary). Lower heat and remove chicken from the pan. Add garlic, and cook for 10 seconds. Do not let the garlic burn. Add the wine and bring to a boil, scraping up any browned bits from the bottom of the pan. Add the broth. Simmer for 5 minutes and let the liquid reduce by 1/3.

Return the chicken to the pan, along with any juices. Add the crushed tomatoes, rosemary and parsley.

Place pan in preheated oven and cook for approximately 30 minutes until chicken is done and tender.

Check for seasoning. If you like, add Kosher or Sea Salt, optional.

** Serve the chicken with a nice crisp salad and put the saucy dish over brown rice or quinoa

Compliments of Eileen Forte and Paleo Simplified. www.paleosimplified.com

One Pan Healthy Sausage and Vegetables

**I love quick, easy and yummy!! Try this one for a meal for the entire family that takes less than 10 minutes to prepare!!

One-Pan Healthy Sausage & Veggies (Servings 4)

Ingredients

• 2 small (1 cup) red potatoes, cubed
• 3/4 lb. green beans, ends trimmed
• 1 large head of broccoli (1 and 1/2 cups), chopped
• 2 large or 6-7 mini (1 and 1/2 cups) sweet bell peppers, chopped
• 9 oz. sausage
• 6 Tbsp. extra virgin olive oil
• ¼ tsp. red pepper flakes, optional
• 1 tsp. paprika
• 1/2 tsp. garlic powder
• 1 Tbsp. dried oregano
• 1 Tbsp. dried parsley
• 1/4 tsp. salt
• 1/4 tsp. pepper

*Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese

Directions:

1. Preheat the oven to 400 degrees F.
2. Line a large sheet pan with foil or parchment paper.
3. Slice sausage like thick coins.
4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the
   spices on top. Toss to evenly coat all the veggies and meat.
5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.
7. Enjoy with rice or quinoa and fresh parsley if desired.

(Credit http://www.chelseasmessyapron.com/one-pan-healthy-sausage-andveggies/#_a5y_p=5830687 )

Maca Hot Chocolate

Servings 2 -3

Ingredients

• 4 Cups Unsweetened Coconut Milk
• 1 scoop Vanilla Protein Powder
• 1/2 Cup Raw Cacao Powder
• 1 Tbs Maca Powder
• 1/4 Cup Honey (or maple syrup)
• Pinch of Cinnamon

Instructions

Add coconut milk, cacao, maca, protein powder, honey, and cinnamon to a blender and blend on high for about a minute.

Then, add hot chocolate to a saucepan on the stove and bring to medium heat (avoid bringing it to a boil – high temperatures reduce the bioavailability of the nutrients in cacao and maca).

**Alternatively, you can use an immersion blender, heat the coconut milk only and add all of the ingredients in the blender container and blend with your immersion blender.

Serve hot chocolate in mugs with a sprinkle of cinnamon.

Enjoy!

Ground Turkey Stuffed Peppers

Ingredients:

• 6 large bell peppers, any color
• 2 cups wild rice, cooked
• 1 lb. Lean ground turkey (you can substitute Tempeh for a vegan option)
• 2 cloves garlic, minced
• 1 small onion, diced
• 1 16 oz. jar crushed tomatoes
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 1/2 cups sharp cheddar cheese, shredded (try Daiya cheese for a vegan or non-dairy option)
• 1 tablespoon olive oil

Directions:

Cut off the tops of the peppers remove the seeds, trim the bottoms to help them sit flat in the skillet and rinse thoroughly. In a large pan boil the peppers for 5 minutes, remove from water and turn upside down onto a paper towel to dry.

Preheat oven to 350 degrees.

In a large skillet add the olive oil, garlic and onion, sauté until tender. Add the turkey and brown until thoroughly cooked.

Add the crushed tomatoes, rice, Italian seasoning, salt, pepper and 1/2 cup of the shredded cheese and stir until blended.

Fill the peppers evenly with the mixture, place in a lightly greased 10 inch cast iron skillet. Bake uncovered for 25 to 30 minutes. Remove and add the remaining cheese to the top of peppers and bake for an additional 5 minutes or until the cheese is melted.

(Credit: dearcrissy.com/ground-turkey-stuffed-peppers-recipe/#_a5y_p=5700491)

Pumpkin Spice Smoothie

Ingredients:

• 1/2 cup pure pumpkin puree
• 1 tsp coconut oil
• 6-8 ice cubes
• 1 scoop Vanilla Protein Powder
• 1/2 tsp pumpkin pie spice
• 1 tsp honey
• 1 cup almond, coconut, or other nut milk
• pinch nutmeg and whipped cream, optional garnish

Directions:

In a blender, combine pumpkin, ice, yogurt, spice, honey and milk. Pulse until smooth!

Pour into a glass and top with a pinch of cinnamon or nutmeg.

Roasted Red Pepper Chicken Chili Recipe

Serves 8-10

Ingredients:

• 2 pounds boneless skinless chicken breast or tenders
• 1 large onion, peeled and chopped
• 1 large red bell pepper, seeded and chopped
• 1 cup chopped celery
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 24 ounces jarred roasted red peppers in juices
• 30 ounces red kidney beans, drained
• 3 tablespoons chili powder
• 1 1/2 tablespoons ground cumin
• 2 1/2 teaspoons sea salt
• 2 cups organic chicken broth

Directions:

Preheat a large skillet over medium heat. Add the oil, chopped onions, peppers, celery, and garlic. Sauté for 3-5 minutes to soften.

Pour the sautéed veggies and the drained kidney beans in a large slow cooker. Place the chicken over the top, then sprinkle the chili powder, cumin, and salt in the slow cooker.

Pour the jarred roasted red peppers and their juices in a blender. Puree until very smooth. Pour the pureed red pepper and chicken broth in the slow cooker. Cover and turn on low for 6-8 hours, or high for 3-4 hours.

When the chicken is cooked through. Remove it with tongs, and shred the chicken with a fork. Stir the shredded chicken back into the crockpot. Serve warm!

Asian Cucumber Salad

Ingredients:

• 4 cups of very thinly sliced seedless cucumbers (i used mini cucumbers)
• ¼ cup of finely sliced red onion
• ¼ cup of fined diced red pepper
• ¼ cup of rice wine vinegar
• 1 teaspoon of honey
• 1 teaspoon of sesame seeds
• ½ teaspoon toasted sesame oil
• ¼ teaspoon of red pepper flakes
• ½ teaspoon of sea salt

Directions:

Add VERY thinly sliced cucumber, sliced red onion, diced red pepper, and sesame seeds to a medium size bowl. Set aside.

In a small bowl mix together rice wine vinegar, honey, toasted sesame oil, red pepper flakes, and sea salt.

Serve immediately or cover and let sit in the refrigerator for an hour or two to let all the flavors meld.

(Credit: http://www.joyfulhealthyeats.com/asian-cucumber-salad/?source=4CSE3HRA&CAWELAID=420003230003530625 )