Fit Cookbook | Fruit Preserves | Salad

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I love food
I appreciate every minor detail and every subtle flavour. I love when it is beautifully presented and artistically created. I love cooking, and hosting friends for dinner parties. I love eating in general. And although I truly enjoy healthy food, and take pleasure from creating new recipes that support my goals for my body, I also enjoy foods that aren't all that great for me. I'm human and I have my food weaknesses just like anyone else. In fact, I have a some pretty major kryptonites - mint chip gelato, cheese and fresh baked bread just to name a few. Every once in awhile I will let those food weaknesses get to me in excess, such as while on a vacation or at a social gathering. And inevitably, I always regret it afterwards for the way it makes me feel. Sure, pizza tastes great at the time; but the bloat and the sluggishness that follows a pizza binge lasts a lot longer than the enjoyment of consuming it. I remember going to New York City for a long weekend with my best girlfriend, and ate and drank to my heart's content. New York style pizza, cupcakes, canollis, Fat Witch brownies (best. brownie. ever.), copious amounts of wine...but let's stop there so as not to embarrass myself further. It was quite the enjoyable trip for the company and the food, and I don't have any substantial regrets. However, what took place once the trip concluded left me contemplating my choices and the consequences of my nutritional debauchery. I took the train home on a Tuesday morning and played two football games that evening. My body was literally full of junk. I had eaten out for 4-5 days and I had not realized how it was affecting my body's ability to perform. When I stepped out on that field I felt awful. I was slow, lethargic and nowhere near my usual energetic self. I am already the least experienced female on the team, so all I really have going for me is my speed, agility and athleticism. That evening, my reactions were delayed, my movement was inefficient, and I was much less athletic than usual. Ultimately, I delivered a pretty pathetic performance. As much as I had enjoyed my vacation and the nutritional freedom I had allowed myself, it was the perfect reminder of a profoundly simple realization I'd had years ago. A realization that would serve to alter my eating habits and my perception of food exponentially: Food is FUEL. It wasn't just a sappy incantation, either; the kind of thing you see on a magnet or a bumper sticker and never truly realize. It was tangible. It was a whole-hearted embrace of the concept, a complete paradigm shift with regards to my nutritional regimen. It was then that I began to lend more credence to how food made me feel and how my eating affected my lifts, than I did to how my body looked. When I was truly able to care more about how my body performed than how it appeared, I began the journey towards the absolute best body I'd ever had. Changing my paradigm gave me the tools I needed to understand that building a beautiful body involved building a strong, powerful, resilient body.
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I could sit here and feed you a bunch of crap about how I don't care about my body composition and how I feel/look in my jeans (or worse yet...a bikini!). I would hope you would call me out, label me a fraud. Let's be honest...EVERYONE cares. Everyone in the modern world is concerned with their body composition in some fashion, to some extent, however mild-even if their outward appearance makes it seem as though they are nonplussed. Show me someone who can say, beyond a shadow of a doubt, that they would turn down a beautifully chiselled physique if there was no work involved, they could eat whatever they wanted and there was absolutely no catch. Right? So yes, I care about body fat. I care about that little pudge on my belly after an indulgent weekend. I care when the scale tips unfavourably and my jeans are a little too tight. I just care more about lifting. I am legitimately more concerned with how well I can train than how "ripped" my abs are. If my training suffers because of my eating and drinking habits, I get pretty disappointed in myself. When I eat in a way that does not support my goals, I have given food the power to produce sub par lifting and decreased performance. I have given food the ability to control me and deter me from my aspirations. If we allow it to, food can have a great deal of power over us. Left to its’ own devices those sneaky little calories can govern our choices and determine our moods. Changing your food paradigm, however, puts the power back into your hands. When you think of food for its’ intended purpose you can begin to alter your thoughts and adopt healthier (both physical and mental) nutritional habits. Food provides energy, supports cell function and is an integral part of developing a strong, lean body. It doesn't hold you when you're lonely or make you laugh when you're in a funk, so why treat it as such? Why give it the satisfaction of stealing from your body as opposed to serving it? I once posed this question to a group of clients: What if you thought of junk food as a punishment instead of a reward? Once the laughter subsided I challenged them to give the concept some serious thought. If you really contemplated the physiological affects of junk food, could you justify it as a reward? If you took all emotion out of the equation and factored in that eating junk makes you gain body fat, robs you of sustainable energy and strength, can lead to a myriad of health complications and inevitably leaves you feeling guilty-does it really still sound like a treat? The most encouraging advice I received while I was awaiting my knee surgery and frustrated at my many training restrictions was to focus on what I could do, as opposed to what I could not. Of course this thought process has many parallels and can be applied to just about any endeavour, nutrition not withstanding. Focus less on what you shouldn't eat, and more on what you should. Food for fuel does not mean you have to eat boring, unappetizing sustenance, either. I for one never eat something I don't properly enjoy-never. I do, however, make a conscious choice to consume food that fuels my body and serves my training goals. It's a choice between eating reactively and eating proactively, and the best part is...the choice is completely yours.
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This book was put together with love. We wanted to share our favourite recipes with you. Many of them were developed using trial and error in our own kitchens. They have been altered many times, feel free playing around with the spices and recipes yourself. The book is split into45 sections: Snacks, breakfast, mains, and desserts. We hope you the book and always remember, food it fuel, -Jen, Molly, Nia, Neghar, Julia, Marianne, and Alli

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Section 1: Snacks Dirty Guacamole ....................................................................................................................................... 8 Bacon Wrapped Asparagus ....................................................................................................................... 9 Taco Salad ............................................................................................................................................... 10 Peanut Butter and Jelly Protein Muffins ................................................................................................. 11 Seasonal Summer Salad .......................................................................................................................... 12 Kale Chips ............................................................................................................................................... 13 Sausage Jalepeno Bites ............................................................................................................................ 14 Greek Salad With Shrimp........................................................................................................................ 15 Parmesian Butternut Squash .................................................................................................................... 16 Meatza ..................................................................................................................................................... 17 Section 2: Breakfast Sweet Potato Pancakes ............................................................................................................................ 19 Egg Bake ................................................................................................................................................. 20 Pumpkin Protein Pancakes ...................................................................................................................... 21 Egg Scramble .......................................................................................................................................... 22 Protein Coffee ......................................................................................................................................... 23 Caprese Omelet ....................................................................................................................................... 24 Protein Muffins ....................................................................................................................................... 25 Egg Casserole .......................................................................................................................................... 26 Fast Frittata .............................................................................................................................................. 27 Section 3: Mains Lemon Butter Tilapia .............................................................................................................................. 29 Eggplant Parmesian ................................................................................................................................. 30 Turkey Kabob .......................................................................................................................................... 31 Steak Chili ............................................................................................................................................... 32 Bison Chili............................................................................................................................................... 33 Interlude – PB and J ................................................................................................................................. 34 Pumpkin Coconut Chicken ...................................................................................................................... 36
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. 42 Crockpot Chili ........................................ 55 Low Carb Peanut Butter Fudge .......... 44 Section 4: Desserts Chocolate Protein Thingy ............................................................................................................................................................................................................................... 41 Quinoa Loaf .................................................... 37 Chocolate Chip Meal Replacement Bars............................................................................................................................................................................. 39 Peanut Chicken Drumsticks ............. 58 6 .................................................................................... 53 Coconut Blueberry Muffins ........................................... Gluten........................... 52 Chocolate Protein Ice Cream ....................................................................................... 51 Grain............ 38 Cauliflower Coucous ....................................... 47 Cookie Dough Ice Cream .............................................................................................................................................King Prawn Satay ..................................................................................................... 48 Brownie Balls .................................................................................................. 56 Banana Bread ............................................................................................................................................................ 54 Peanut butter Chocolate Chrispies ................................................................................................................................................................................................................................................................................. 46 Protein Carrot Clusters ......................................................................................................................................... and Dairy Free Brownie ................................................................................................................. 49 Grain Free Cookies ........................................................................................................................................................................................................................................................................................................................................................................................................................................... 57 High protein Cheesecake Bowl ..................................................................................................................................................................................................................... 40 Coconut Curry Shrimp ................................ 43 Lettuce Wraps........................................................ 50 Pumpkin Protein Pudding ...........

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It is an infinite love. as if they've been chosen for a truly important job.) Sea salt to taste Directions: 1. onions. Guacamole is avocado plus love. The Californian in me demands that avocados are a staple in my diet. I remember our neighbours' avocado tree growing up-how it would bear massive amounts of fruit and we'd come home with bags full for our culinary pleasure. and the health benefits I have reaped from this are numerous. I put that s*** on everything and don't enjoy the hassle of chopping it at every single meal. B vitamins and Vitamins E and K. Make sure you put the pit in the bowl if you don't intend to eat it right away. 8 . – Neghar Ingredients: • • • • • One avocado Fresh packed store bought salsa (just tomatoes. inflammation. cholesterol and triglyceride levels. I personally believe avocados are happiest when they become guacamole. and one that has changed my life immeasurably for the better. potassium. Seriously. Mix and eat. herbs and sometimes jalapenos) Lime wedge Chopped cilantro (I keep a container of chopped cilantro in the fridge at all times as a time saver. Now you have no excuse to go one day without guacamole.My love of avocados runs deep. They have been known to aid in reducing joint pain. Eating avocados is a no-brainer. But guacamole is special. They are rich in monounsaturated fats.

Do I really need to describe this? It’s delicious. . Cook on griddle for 5-7 minutes each side (or until browned to your liking) 9 . Wrap bacon around asparagus in a spiral fashion 2.Julia Ingredients (my go-to but play around a bit): • • Bacon Asparagus Directions: 1.

have fun and be creative! Healthy Taco Salad starts with a pound of ground beef. Of course I recommend using grass fed beef as it more flavourful and healthful than grain fed beef. chopped veggies-anything you like to really make the recipe your own. Brown the ground beef on the stove. If the meat is higher fat you'll want to cook for even less time. the meat can be lean and still be tender. It's certainly a great one for kids too.I ate this every day for lunch for two weeks and never got bored-especially because you can play with the ingredients with whatever is in the fridge. because the less tender the meat. the longer and slower it needs to cook. 4. As always. – Neghar Ingredients (my go-to but play around a bit): • • • • • Grass fed beef Brocolli slaw Sharp cheddar or pepper jack cheese ! avocado Fresh salsa Directions: 1. stir. The omega 3 benefit alone is worth the few extra dollars you might spend. I'm not even kidding. so you could certainly use extra lean ground turkey or even chicken if you are opposed to red meat. although the beef I get at the farm is the same price as regular priced ground beef at the super market. Because this is made in the crockpot. and add to a crockpot with 1 can organic tomato sauce and 1/2 the TJ's seasoning packet. 10 . (optional) You could add black beans. Set on low for 6 hours for best results. I gave the recipe to a friend whose ten year old son absolutely loved it. It is so simple and easy to create that I'm sure you will come back to it when you need a quick and easy dinner. 3. Put the slaw and a bunch of yummy stuff in a bowl and eat. or high for 3 hours if you are short on time (or impatient like me). 2.

** Directions: 1. 4. ricotta cheese. Cover the mixture with more muffin batter until tray is 2/3 of the way full. Take them out when they start to look golden and be careful as the insides are very hot so let them cool before cutting them. 3. and baking powder all together in a bowl. 2.This is a Jen original and these are so good! Perfect for you to eat while working towards your physique goals. and vanilla. 7. and they won't be quite as moist. oat flour. lessen the peanut butter flavour. salt. 6. Mix the almond flour. egg whites. too! – Jen Ingredients: • " cup almond flour • 3 scoops vanilla protein powder • 1/8 cup Stevia or Spenda • " teaspoon salt • " teaspoon baking powder • ! unsweetened applesauce • ! cup skim ricotta cheese • 3 egg whites • ! teaspoon vanilla • Peanut butter • Jelly **If you don't have almond flour. Scoop ! tablespoon of peanut butter and half tablespoon of jelly onto the muffins. Just keep in mind it'll raise the carbs a bit. Preheat oven to 350°. 5. protein powder. Spray muffin tins with non-stick spray and fill # to the top with muffin batter. atevia. and since they don't have junkie sugar or flour they are perfect for your kiddos. Add in applesauce. 11 . peanut flour. Bake at 350° for 10-11 minutes. you can substitute oat flour.

12 . prepare all the green vegetables and add to a large bowl. Add the grated cheese and the grated carrot and mix. You can eat it on its own as a snack or with some chicken.This came about as I was standing about the kitchen just trying to think of what to make for dinner. Sprinkle the nuts and seeds. as I’ve made it nearly every day since! The dish is full of essential nutrients. and a little protein too. 6. and it is now my dish of the month. Or if you should even try. While the potato is cooking. You know when you just have some random ingredients lying around and you’re not sure what to make with them. carbs. mix and then add the sweet potato at the end. 5. . 4. salmon or other protein as part of a main meal. just in case they don’t complement each other. Now add the chickpeas and mix. fibre. Peel and chop the sweet potato and then place in a pot of water and boil until cooked. Add the tomatoes and a pinch of salt. Well I threw together this very healthy salad. It’s also very filling.Marianne Ingredients: • • • • • • • • • • • • 100g (or so) of Chickpeas 30g half-fat cheese (the real kind) (grated) 8 slices of Cucumber (quartered) 2 small Carrots (grated) 6 Cherry Vine Tomatoes (quartered) 2 sticks of Celery (sliced) 2 Spring Onions (chopped) 1 medium Sweet potato (chopped up into smallish chunks) 4 Walnut halves (chopped) 8 Pecan halves (chopped) 1 small handful of Sunflower seeds A pinch of Salt Directions: 1. 3. healthy fats. Vitamins. 2.

4. Toss in a bowl with salt. and olive oil. They really are quite good. and you can make them several different ways. – Nia Ingredients: • • • 1 bunch of kale 1 tablespoon of olive oil Salt and pepper to taste Directions: 1. 13 . 3. pepper. Bake for about 15 minutes until kale is crispy. Preheat oven to 350° 2.I have seen this one for the past couple of years but didn’t finally try it until this weekend. I’m glad I did. **Feel free to add whatever spices you like. Place kale on cooking sheet making sure no pieces overlap 5. Clean the kale and tear it to pieces. One of my favourites is cinnamon.

I was in the kitchen thinking up the snacks for my kid's sixth birthday party for the following weekend (Aaaaah!) and I thought. And of course I had sausage. Brown the sausage. of course!) Directions: 1. "hey! I should ask Court to bring those jalapeno thingies!".My friend Courtney makes the best jalapeno poppers EVER. Scoop a spoonful into each pepper half. coconut milk and spices.. But. Enjoy! – Neghar Ingredients: • • • • • • 6 jalapenos Sausage of some persuasion 3/4 c grated cheese (I used 1/2 parm and 1/2 Kerrygold Dubliner) 1 tbsp ricotta (any soft cheese will do) 2 tbsp coconut milk Sea salt and fresh ground pepper (pinches. my friends know how particular I am about my food sources. Don't put your finger in your eye like I did. 6. 4.. Easy jalapeno bites. Halve your peppers and scoop out the seeds and pith with a spoon. 2. Period. 3. so she always says I don't want to know what's in the [insert delicious food] she made. 14 . I had this package of jalapenos that seemed to be constantly refilling itself because no matter how many I used they never ran out. then add sausage. She is a great cook hostess who consistently puts out a ridiculous spread. I always have sausage. I had a container of ricotta that I have NO idea why I bought. 5. mix the cheeses. Place peppers on a greased baking tray (I used a loaf pan and they fit perfectly!). Roast in a 400 degree oven for about 20 minutes. While sausage is browning. The end. 7. BOOM.

I will typically eat this salad along side a giant grass-fed steak or otherwise delicious protein source. Feta Cheese? Check. Seasoning and heating the shrimp would definitely add flavour but that step can be omitted if time is a factor. 15 . Spinach? Check. crumble feta into the mix and drizzle with a touch of dressing. – Neghar Ingredients: • • • • • Organic baby spinach (a ton) Feta cheese (handful) Pepperoncini Trader Joe's fat free balsamic vinaigrette (or your dressing of choice.I put together this easy Greek salad on a sad day when the fridge was barren :(. 5. Chop spinach (even though it's "baby"..few tablespoons) Cooked frozen shrimp (4-6 ounces) Directions: 1. Pepperoncini? Check. Slice pepperoncini into rings if using whole peppers. I like it chopped because it's easier to get forkfuls!). soak shrimp in a bowl with cold water). Remove any of the yucky stuff. 2. 3. Top with fresh cracked black pepper if desired. It's salad time. Pat dry. Defrost shrimp (for quick results. Combine all of the above. 4. but what makes this an easy lunch for busy folks is it's all-in-oneness in just 5 ingredients.. You can certainly just do the salad without the shrimp and add whatever protein source you prefer.

2 4ounch packages peeled and cubed) " cup milk (I used whole for creaminess. While processor is going. and sprinkle remaining cheese on top. but coconut milk is acceptable) Tablespoon olive oil Sea Salt Fresh cracked black pepper Dry or fresh thyme Directions: 1. Cubed Squash: Toss squash in a bowl with olive oil.Every once in a while I host a game night at my place (yes. Then switch the broiler on for 5 minutes to let the dish crisp on top. It will be VERY hotmake sure you let it cool before serving. if you are willing to spend a little more $ and save a lot of time. scoop out seeds. Whole squash: Cut squash in half. – Neghar Ingredients: • • • • • • 2 medium butternut squash (or. Transfer mixture to a medium gratin dish. Preheat oven to 400°. 5. that's what old people do for fun). Two things became very apparent to me after that evening: 1) Women are exceedingly superior to men when it comes to playing Taboo. a pinch of salt and a few pinches of dried thyme or a sprig of fresh thyme. sprinkle with salt and pepper. 2. Place on baking sheet and bake until pierced easily with a fork. 2) Butternut squash with parmesan cheese is a minor miracle. Bake at 400 for 15 minutes. slowly add in the milk. 16 . Rub both sides of squash with olive oil and sprinkle with salt and pepper. 3. Puree roasted squash in a food processor with 3/4 cup parmesan cheese. Place evenly on baking sheet and bake until pierced easily with a fork. 4. Being fall I prepared an array of fall themed dishes in an attempt to live up to my title as the "ghetto Martha Stewart".

minced Directions: 1. until it’s cooked through. Preheat oven to 450°. 7. Please make sure the pan has a one inch side all the way around! If it doesn’t have a lip. . 8. . Take it out. and diced green peppers and onions. – Nia Ingredients: • • • • • • • 2 pounds grass fed ground beef 2 free range eggs 1-2 Tbl fresh thyme 2 tsp dried oregano ! . you use . Put the meaty beast back in the oven and broil on high for about 5-9 minutes until golden. 17 . I guess you could say it’s a pizza. baby. Bake for about 12-20 minutes (mine took 20). Oh yeah. Cut it up and serve. brown and delicious. fresh mozzarella (not the shredded kind in a bag). 5. 6. 4.WARNING – Vegetarians. a Meatza?). allow me to introduce you to Meatza (or would I say. after all. I have never heard of this meat-arific thing until a couple of days ago. you’ll have a huge mess in your oven. That’s the above picture. don’t walk! Okay. look away! Vegans. Combine all of the ingredients in a large bowl and mix with your hands. now that the vegetarians and vegans have been properly warned. 3. I used good ole pizza sauce. Spread the meat-tastic mixture in an 11”x17” pan (or close to that size). Either way. Your hands are your best kitchen tool. olives. mushrooms. 2. it sounded awesome so I knew I had to make it right away. drain any excess grease. and then add your toppings of choice. but instead of crust. meat. get away from the computer and run! Run I tell you. bubbly.1 tsp dried onion pwder 2 tsp salt 2 garlic cloves.

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with fingers crossed.com – Alli Ingredients: • • • • • • • 150 grams sweet potato. turn over and cook until dark. that the following recipe fell within the parameters of a compliant post training meal… he said yes! Note that this recipe was found originally on Bodybuilding. 19 . Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface. I emailed Carter.I love pancakes. mashed 1 scoop whey protein powder 3 egg white ! cup chopped walnuts (optional) ! tsp baking soda ! tsp nutmeg 1tbsp cinnamon Directions: 1. I love sweet potatoes. golden brown. In a large bowl mix all ingredients until smooth 2.

etc). 7. it really does pay off if you make a large portion. 10-15 for a 9x12 dish. and spread evenly across the dish. When I do a smaller bake (8x8) I bake for 30 minutes. shredded at home (not the pre-shredded kind) Milk (optional) Veggies (optional) Directions: 1. If you don't do cheese. 6. Bake for 30-35 minutes. You can really add whatever is in your fridge. Preheat the oven to 350. Obviously the more eggs you use. you can certainly still make the bake as I have done it sans-cheese in the past. Grease a baking dish (glass or ceramic) on all sides. ensuring that the meats/veggies are thoroughly covered.This is so unbelievably simple to make (even the cooking challenged can tackle this one) and can be made in advance to eat all week. However. Top the cheese with the sausage (or bacon. egg and cheese with guacamole on the side. Beat the eggs well. not the sausage. cooked veggies. Brown the sausage and cook whatever other meats or veggies you are going to include. I use coconut oil or an olive oil spray. as well as a dash of sea salt. Cover the bottom of the dish with as much or as little shredded cheese as you want (somewhere around 1-4 cups. 4. the longer the bake time. I will say the cheese makes it massively more enjoyable. I say more is better!). 8. – Neghar Ingredients: • • • • • Cage free. you can use 1/2 eggs and 1/2 cage free egg whites in the carton) Breakfast sausage (local is best. organic eggs (6-8 for an 8x8 dish. just remember to always choose nitrate/nitrite free breakfast meats) Cheese (as much as you want. 3. You'll want to let the bake cool for about 15 minutes before digging into it. Here's the thing about the egg bake-it's an empty canvas. Pour the eggs evenly over the bake. any type you want). as long as you have eggs! My favorite combination is sausage. and it can certainly feed your entire family. or even a big salad of mixed greens. I will often use my fingers to press lightly to cover. I like to add some dried rosemary and thyme. Although it takes a bit of prep time. 2. and I add about 5 minutes for a larger bake (9x12). You just want the egg to be the top layer. adding a splash of milk if you wish to increase fluffiness. 20 . 5.

but this time I'm giving you more exact measurements.I absolutely love Fall themed recipes. Heat a pan or skillet to medium hot. 2. 4. I bet you didn't know you'd be so damn lucky when you woke up this morning. So I spent a lot of time perfecting this recipe because I wanted to get everything just right before I shared it. Just the other day I was lamenting to a friend how much I am going to miss the leaves changing in Baltimore when/if I move back to California.Neghar Ingredients: • • • • • • • • • • 1/2 cup organic canned pumpkin 2 egg whites (1/2 cup) 1/4 cup water 1 cup almond flour or oat flour (ground oats) 1 big scoop vanilla protein powder (the one I used had 23grams protein per scoop) 1 teaspoon baking powder 1 teaspoon cinnamon 1 teaspoon vanilla extract 1/2 teaspoon salt dash of nutmeg (this has a really strong flavor. be careful!) REAL maple syrup or honey and Kerrygold butter to top (optional) Directions: 1. 3. 21 . Add water to desired consistency. Probably because Autumn is the only season on the East coast that I can properly tolerate. Bam. Scoop 3-4 inches of batter onto the pan. Use a spatula to check when they’re ready to turn as they won’t bubble like regular pancakes. Put everything in a bowl except water and blend at medium to high speed. I have the tendency of completely winging it. eh? . and this is the one time of year that it's appropriate to add pumpkin to every imaginable concoction.

I don’t eat them in the morning at the allotted breakfast time (mainly because I don’t eat breakfast at all). Put eggs on top of the yummy mixture and serve with a spoon. and other breakfast-type foods are my current favorites. I’ve been eating these meals at night for dinner. 22 . So. Cook sausage in separate pan while veggies are sautéing. Cook the sweet potato. Sausage. 2. While I love breakfast foods. and can of tomatoes into the veggie pan once they are finished sautéing. When I wrote this I was all about breakfast. That’s a win-win-win as far as I’m concerned. 5. homemade French toast. 4. 3. and I call it an egg scramble. Add coconut oil to pan and sauté pepper and onions until tender. Not only is it nutrient dense and delicious.From time-to-time I get on certain food kicks that last for months. Scramble the eggs. let it cool and cut it into 1 inch pieces. . It is officially a weekly staple in my home. The following recipe is a meal I typically make once per week. but it only takes a few minutes to make. 6.Nia Ingredients: • • • • • • • Green or red pepper – diced Small onion – diced Sweet potato – cooked and diced 15 ounce can of fire roasted tomatoes drained 1 pound sausage 5-8 eggs Coconut oil Directions: 1. Add cooked sausage. diced sweet potato. bacon. scrambled eggs.

lean protein should be the foundation of every meal. you should at least be drinking a protein shake within a 30-40 minute window after each strength workout. One of my favourite ways to start my day is to incorporate a serving of protein powder into my morning coffee. Many of us also drink protein shakes as part of our daily nutrition rituals. of strong coffee! 1 scoop of American Whey Creamy Vanilla protein powder " cup of soy milk 1 packet of splenda Directions: 1. If you‘re not. Mix it all together.Alli Ingredients: • • • • 12-16 oz. but Cytosport EvoPro is my favourite! . 23 .As we all know. I can’t attest that ALL protein powders dissolve well in the coffee. It mixes better this way. I suggest adding the splenda and protein powder to the cup first then add the coffee and top with soy milk. Now.

and if that doesn't work for you by all means substitute or take it out! I made this omelet timidly as I was unsure if I could actually enjoy it. Chop up the veggies. Lately I have been adding some cheese back into my diet as I venture away from food deprivation and create a more psychologically healthy food paradigm. 4. Grate the mozzarella. fragrant and flavorful. Top with basil. 2. . I LOVE cheese. and pepper. sea salt. That's a strange thing for a foodie to say. Scramble the eggs and add in the other ingredients. But I had never thought about pairing it with eggs. Tomato. So you may begin to see more of my recipes include dairy. The interesting thing is that during these grocery lacking instances I have often pieced together some surprisingly fabulous culinary creations. mozzarella and basil-who doesn't love it? It's fresh. alas. that was rough. This is how the caprese omelet was born. 3. 24 . Avoiding grains has not been all that difficult as I can easily live without pasta and sandwiches. being a single mother with a demanding career sometimes means the fridge is barren.man... but ultimately I devoured it.Sometimes I don't have anything in my fridge.Neghar Ingredients: • • • • • Tomatoes Mozzarella Basil Sea salt and pepper eggs Directions: 1. yes? But. But cheese.

so I imagine my technique is going to evolve with practice. In true hippie chef fashion. 2. Mix all ingredients together. But. Preheat oven to 375°. I am my family's head chef and a chef just wings it. . Baking is far too precise for a free spirit such as myself. let's celebrate my first *successful* attempt at fake baking (I call it fake baking because let's be honest-can protein muffins really trump a big fat buttery chocolate chip cookie?). In fact. right? Who really cares if I bake a batch of muffins that taste like rocks. And in all honesty. If you were one of my clients you would know that I am unable to count past 3. I am no good with numbers. They were so dry.I'm not what you would call a confident baker. 3. the only two things I bake well are insanely unhealthy chocolate chip cookies and Isaac’s yearly birthday cakes (and even those are questionable). Seriously. I'm always talking all this nonsense about being fearless. or my protein bars are soggy and limp? It's not like the universe will implode. Scoop mixture into muffin tray and cook for 8-10mins 25 .Neghar Ingredients: • • • • • • • • • • • 15 ounces canned organic pumpkin 2 eggs or 1/2 cup egg whites (I use whole eggs) 1 teaspoon vanilla extract and 1 tbs coconut butter 1 tablespoon coconut butter (optional) 1 cup almond butter 2 scoops vanilla protein powder 1 tsp baking soda 1 tsp cinnamon ! tsp nutmeg Drizzle of agaze nector Handful chopped walnuts Directions: 1. it hurt to eat them. All the science and the specificity. it just frustrates me. In fact. the first batch of muffins did turn out horribly. I pretty much made up a lot of this as I went along. I learned from my mistakes and I didn't give up! So. I once deadlifted 10 pounds heavier than I intended because I didn't count the plates correctly.

8. or any combination of your favourite veggies and meat. parsley. Preheat oven to 350° Cook the copped onion. 6. Put the mixture in the oven for about 40 minutes. to taste Directions: 1. Whisk the eggs. and sweet potato in the sausage grease. 4. The following recipe highlights my favourite veggie combination. 26 . chopped One zucchini. or at least organic free range) One teaspoon dried basil One teaspoon dried parsley Salt and pepper. salt. 5. Crumble up the sausage and cook in a large skillet. Add the basil. Let cool for 5 minutes before serving. – Nia Ingredients: • • • • • • • • • One package of sausage (preferably purchased locally) One onion. chopped One sweet potato. red bell pepper. zucchini. 3. cubed 10 eggs (purchased locally. 7. and pepper. 2. chopped One red bell pepper.I love this recipe because it’s a great way to sneak in a lot of veggies. Pour the veggies on top of the cooked sausage and pour the eggs on top. and you can use whatever you have on hand.

Once the veggies are mostly to the desires doneness. break up the mixture in a few places. An egg is like an empty canvas. Once the eggs are mostly cooked. Eat bacon too if you really want your day to be awesome :). This version is nowhere near as fluffy and decadent as a real frittata as it takes just a few minutes to cook. Cheese is of course not necessary to complete the dish. After the bottom is crisp. If you've got some extra time (or really. drop in a ton of spinach and let it wilt. the cooking process is usually quick and painless. • • • • • • • • • 27 . At this point I usually move the veggies over and add more oil to the pan so the eggs won't stick.) Salsa (the only store-bought kind I'll use is the fresh-packed version which is just chopped tomatoes. The following egg dish is offered as a faster alternative to one of my absolute favorite egg variations: frittata. offering creativity and countless options. Add the eggs. Although cooking eggs correctly is somewhat of an art form and there is a reasonable amount of technique involved. beaten Chopped veggies of choice (this time around was two mini sweet peppers. some red onion and baby spinach. turn to medium heat. onions. and let the uncooked egg take up the empty spots. one red. tossing in the peppers first as they take longer to cook.) Directions: Spray a pan with olive oil spray or rub with coconut oil. – Neghar Ingredients: • • • • 2-4 Organic Cage Free Eggs. but I think it make everything better. Saute veggies. One the bottom has cooked some. so please keep in mind that the dish will come out relatively flat.) Shredded cheese (I had sharp cheddar and parmesan in the fridge. Cooking the fast frittata is very similar to making an omelet. one yellow. jalapenos and herbs. The reason this dish cooks so quickly is it's thinness compared to a real frittata. except the eggs go in after the fillings and the mixture is not flipped. transfer to plate and top with salsa and spices if desired. sprinkle cheese all over the top. just the ability to multitask) cook up some bacon or sausage to eat alongside the eggs. I prefer the mini peppers as I can just use them as needed. and cover the entire surface of the pan. any time of day.There are few things I enjoy eating more than an egg dish.

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In a desperate attempt to not only make a dinner miracle out of next to nothing. 9. 2. 3. 8. season with garlic and salt Place fish in baking dish and top with tbsp butter thinly sliced Bake for approximately 15 minutes Top with lemon slices. I came up with this easy peasy (lemon squeezy!) recipe for Tilapia. I'm sure you could use any fish you have on hand. but make a hungry 5 year old smile. do not substitute regular butter for the superior grass fed version! It's just not the same. 4. 6. for the love of all that is fatty and delicious. Preheat oven to 365 Line a baking dish with aluminum with enough around the sides to wrap around the fish Pat fish to remove excess moisture. 7. – Neghar Ingredients: • • • • • Tilapia filets Gradd fed butter (1tbsp per fillet) Lemon Garlic powder Sea salt Directions: 1. 5. wrap foil around to create a pouch Bake for an additional 5 minutes Serve immediately for best results 29 . but please.

Spread 1/4 cup of the marinara onto the bottom of a 13 x 9 baking dish.I could eat zucchini and eggplant every day of my life. Dip eggplant into the egg whites and then “bread them” with the almond flour.Jen Ingredients: • • • • • • 12 thick slices of eggplant (about 1/2 inch thick) 2 egg whites 1/2 cup almond flour 3/4 cup natural. 8. 4. 5. Remember. organic marinara sauce 44 grams of mozzarella cheese (optional. 6. of course) Olive oil Directions: 1. Bake uncovered in the oven at 350 degrees for about 12 minutes until the cheese is melted and the eggplant is hot. Fry for 2-3mins per side until golden brown. and sprinkle them with the cheese. 3. 2. and then add another eggplant slice to it. this is perfect for your kiddos. I love eggplant parmesean but wanted to give it a makeover and make it gluten-free. Place a layer of the fried eggplant slices (6 of them) into the baking dish. 30 . Heat frying pan with 4 tablespoons of olive. too! .) 7. (You should now have 6 stacks of 2 eggplant slices. Add the remaining 1/4 cup of marinara to the tops of them. Use another 1/4 cup of marinara and scoop a little bit onto the top of each eggplant slice.

I'm about to get legit Persian on you. Heat tomato sauce on medium-high heat. 2. Bake at 400 degrees for about 25 minutes or until cooked through. (I'm too lazy to mince myself. 7. In the Mid-East. which is actually "shish kabob". pepper coconut flour (optional) 1/2 cup organic tomato sauce (more if you want more sauce!) 10 or so sprigs of cilantro 1 jalapeno pepper. I am not a huge fan. You could do that too. reduce heat to low and let simmer until slightly thickened. Add salt to taste. 31 .s. Line a 9x13 dish with aluminum foil (makes clean up 1000 times easier) and place meatballs in the dish. jalapeno and garlic in a food processor. everyone thinks of kabob as something on a stick. kabob is basically a fancy way of saying meat. Don't be a wuss. *gasp!* 2. In Iran. melted pinch of sea salt Directions: 1. Roll the meat into medium-large sized balls. In the States. – Neghar (p. 5. This is a kabob of my own creation. 3. Pulse until finely minced. Truth be told. the sauce is the best part !) Ingredients: • • • • • • • • • • • • 1 package extra lean ground turkey (about 1 pound) 1/4 cup chopped cilantro 1/4 cup chopped onion 1 egg big pinch each of sea salt. cumin. top removed and seeded if you wish (I didn't seed it) 4 cloves garlic 2 tbsp coconut oil. just do it with your hands. mixing in the cilantro mixture and coconut oil.Two things about this: 1. anything that resembles a "meatball" is actually called "kufteh kabob" or "kabob koobideh". Combine everything but the coconut flour in a medium bowl. Once sauce comes to a light boil. coat lightly with coconut flour if desired. [now the sauce] Cilantro. or a meatball. 4. I think people assume because I am middle eastern that I have lamb for dinner every night. (yum!) Now. Whatever. but oh my the processor makes it easy!) 6.

and seeded if you prefer less spicy Handful minced garlic Spices. The crockpot essentially does it for you. 3. to taste: cumin. Combine all ingredients in your crockpot. sliced or diced. sea salt. If it's cooked long enough. and if you're like me. Preferably grass-fed. Set crock pot low for about 8 hours. but could drum up a mean chili.Chili is one of the most absolutely easy things to cook. This recipe is pretty basic. go through the pot with a wooden spoon or spatula to break up the steak. typically round) cubed. This will help bring out the flavor while it's slow cooking. fresh cracked pepper. Just before it's done. 4. 1 can each light and dark kidney beans (can be omitted. – Neghar Ingredients: • • • • • • • 1-2 pounds steak (for stewing. it should be tender enough to do this pretty easily. 2. draining and rinsing the beans first. 32 . crushed red pepper Directions: 1. paprika. Brown the meat first. chili powder. but exceptionally magical. but reduce liquid) 1 can organic tomato sauce 1 can organic diced tomatoes A few fresh jalapenos. I've known several men in my time who couldn't cook to save their lives. you can manage to eat chili for days without getting sick of it.

I got the original recipe from Brian St. Ladle some into a bowl. tasteless foods for any extended period of time. diced Four 15 ounce cans of fire roasted tomatoes One 15 ounce can of tomato sauce Three 15 ounce cans of beans. We should be eating foods that make us healthier. I also add salt to the meat and veggies. Cover and simmer for about 20 minutes. today I am going to share with you an amazing bison chili recipe. Once the meat and veggies are cooked. prevent disease. drained and rinsed (I use dark and light red kidney beans. add salt and pepper to taste. Very few people can live off of the same old boring. but you can cook some amazing meals in a matter of minutes. But I also believe that food should taste good. Yes.I am not one of those people who “eats to live”. add the remaining ingredients. I understand that food is fuel for our bodies and that we should eat foods that provide the highest quality nutrition possible. I’ve made it several times and have tweaked it until I finally got it just right for my personal taste and preferences. drained 2 – 3 tablespoons of chili powder Salt and pepper to taste Directions: 1. 2. bland. and help us recover from workouts. then I don’t want to eat it. Again. but use any combination you like) One 15 ounce can of corn. If something doesn’t taste good. In a large pot. . eat and enjoy.Nia Ingredients: • • • • • • • • • 2 pounds ground bison (you can also use grass-fed beef) 1 large onion. Pierre. With that said. increase our energy levels. “You can’t eat delicious food and be healthy” is a terrible myth. cook the bison with the onion and green pepper over medium heat. diced 1 large green pepper. 33 . And not only can you eat delicious foods that improve your waist line and overall health. 3.

and sugar-laden jelly. A sliced banana also works very well. Yep. since the closest one is two hours away. peanut butter made with additional oils and sugar. I said “revamped”. I wouldn’t eat it. So many times I’ll just add fruit instead of jelly/preserves. My favorites are fresh blueberries or sliced strawberries. Smucker’s Natural Creamy Peanut Butter – my favorite brand of natural peanut butter is sold by Whole Foods. Sounds sexy. Some great variations for revamping your PB & J: Switch out the jelly for fruit – all natural. this is obviously a must for you. Use different nut butters – I love fresh ground almond butter in place of peanut butter for a texture and taste change. Here are the ingredients I used: • Ezekiel Bread – you can find this at health food stores but I also am able to buy it in the freezer section of my local Kroger. Everything was packed up and we needed something quick an easy for dinner. if it didn’t. And it tastes absolutely amazing. I have also used cashew butter which is equally as good. Sugar Free Jelly – the jelly I use has zero added sugar. Now I don’t make the traditional PB & J – white bread. All Natural. I buy Smucker’s since it’s available at every grocery store. You know you love peanut butter too). The only ingredients are fruit and fruit juice.This recipe came up during a move. 34 . doesn’t it? (Come on. • • This revamped version of the old fashioned PB & J is much more satisfying and nutritious than the traditional version made with white bread and sugar laden peanut butter and jelly. sugar free jelly/fruit preserves can be a little expensive and difficult to find. This is the only bread I eat. Enter the revamped peanut butter and jelly sandwich. I “revamp” my PB & J and make it as nutritious and delicious as possible. However. If you’re allergic to peanuts.

I will also use Ezekiel wraps. Now back to the rest of our delicious recipes. So there you go – some new. 35 . nutritious variations on the classic PB & J. delicious. You can use these to make a PB & J “burrito” or “taco”.Use a wrap instead of bread – in addition to Ezekiel Bread. but they provide a nice variation if you can find them. I have only been able to find the wraps at health food stores (like Whole Foods).

Neghar Ingredients: • • • • • • • • • • 1/4 cup organic canned pumpkin 1/4 cup organic canned coconut milk 2-3 pounds chicken thighs. add just enough water to cover then top with sliced onions. Lightly brown chicken on all sides and add to the crockpot. add spices and stir again.I'd bought some chicken thighs that I wanted to cook up in the crockpot but I wasn't sure what kind of flavour I was looking for. but this is one idea I am really glad I saw to fruition. fat trimmed (preferably free-range. Cook on low about 5 hours or until chicken is fully cooked (but not over cooked!). 36 . Add pumpkin and coconut milk to the crockpot. 4. If chicken is not completely covered in liquid. stir. because let's be honest-chicken fat is just disgusting. Sometimes my experiments turn out terrible. no? I paired the chicken with some roasted cauliflower and it was just heaven. . Melt the coconut oil in a pan over medium heat while you salt and pepper both sides of the chicken. 5. I like my food with some kick. because I often get caught up making the same dishes repetitively. it turned out deliciously well-otherwise it would be strange for me to share the recipe. so I added quite a few shakes of red pepper flakes. and maybe some coconut too? This crockpot endeavour was a brave experiment that could just as well have ended in disaster. 6. Then it came to me. I knew I wanted to try something new. Luckily. 3. What would happen if I threw some pumpkin in there? Oh yeah. organic) sliced onions (I used red) teaspoon coconut oil curry powder (about 1 tablespoon) cumin (about 1 table spoon) small handful minced garlic or 1 teaspoon garlic salt/powder sea salt and fresh cracked pepper crushed red pepper flakes (optional) Directions: 1. 2. Trim the fat from the chicken.

quinoa. Place coconut oil in a wok and melt. 6. Drain the rice and serve half with a small portion of the stirfry. wholegrain rice or even just broccoli (which I do sometimes later in the day). . If the meat was fatty. so you can really get your teeth into them. I could do this. When I praise them for being low fat. 4.Prawns are one of my favorite sea-foods because they are high in protein and low in fat. 2. Now add the Prawns and cook for 3 minutes (until pink). Now add the peanut butter and soy sauce and mix well. I mostly have basmati rice with this stir-fry just because I love it. making them a great low calorie meat. Add the onion and mushroom and fry for 3 minutes. Sprinkle over the raisins and desiccated coconut and stir for 1 min. but because I like to add other fats to the recipe. this is not because fat is bad. 3. Plus their texture is meaty. But you can also have. simply because of calories.Marianne Ingredients: • • • • • • • • • 1 medium onion (cut into thick chunks) 4 mushrooms (sliced) 250g raw King Prawns 1 hand full of raisins 1 tbsp desiccated coconut 1 tbsp coconut oil 1 dsp peanut butter 1 dsp soy sauce 50g basmati rice (2 servings) Directions: 1. 7. 37 . Prepare the vegetables and start cooking the rice. 5.

etc) 3 Tablespoons unsweetened cocoa powder 3 Tablespoons cacao nibs 4 scoops chocolate protein powder 1/8 cup Stevia Coconut oil 1 cup unsweetened vanilla almond milk Directions: 1. chunky peanut. Be patient. not as a snack (unless you are one of the big boys!) My friend Lisa Hopey passed along this recipe and graciously said I could share with you. These are delicious and remind me of cookie dough! – Jen Ingredients: • • • • • • • • 3 cups oats 1/2 cup natural nut butter (I used almond butter. Refrigerate overnight. (makes 9 bars. You could use peanut. it may take a while. Rub a 9 x 9 baking dish with coconut oil. 3. 4.The biggest problem with bars is that they are typically calorically dense unless they are teeny tiny! So it's probably best to use these as a meal replacement. Mix the above ingredients until you form a batter. cashew. Lay dough across baking dish and press down. 2.) 38 .

2. Add the vegetable mixture and stir.Neghar Ingredients: • • • • • • • • 1 head of cauliflower 1/2 organic zucchini 1/2 organic yellow squash 3-5 links no nitrate. You can put your own twist on this. adding any ingredients you may have on hand. This is my signature recipe.This is by NO means a quick a recipe as it requires putting the cauliflower through a food processor which can get quite messy and time consuming. . If you're lucky enough to have saffron (my Dad brought me a jar from Iran years ago and it's still going strong!) add a pinch or too for extra flavor and that beautiful yellow color. But it is incredibly simple and it makes a large quantitygiving you and your family something healthy to enjoy all week. You won't want to cook it for long. Make sure not to fill the processor too high. Process the cauliflower to the consistency of couscous. Dice the chicken sausage and brown in (preferably) a cast iron skillet. any flavor curry powder cumin garlic salt saffron (optional) Directions: 1. 39 . gluten free chicken sausage. then season with curry powder. but it's one of those dishes (like dirty rice) that can have just about anything thrown in. of course!). 4. cumin and garlic salt. Grate about 1/2 each a zucchini and a yellow squash over the bowl of cauliflower and mix together. 3. or omitting anything you may not want to use (except the cauliflower. making sure the veggies don't get soggy. It will be fully cooked. but you want it to brown for flavor as well as season the skillet.

Line a baking dish with foil (this makes clean up much easier) and place the chicken evenly across the dish. The combination of flavor and ease fits my busy. food-lovin' lifestyle. then rinse and pat dry. Shake it up to coat. Place in a 375 degree oven and bake for about 45 minutes (depending on how many you've got in there as well as your oven efficiency).This recipe merged two of my obsessions at the time. The second came from when a client gifted me a jar of Ono Hawaiian Seasoning and let's just say I'm in love. 3. Place them in the bag with just a drizzle (or a big splash if you don't mind the extra carbs) of the dressing and a sprinkle of the seasoning. sprinkling a little more seasoning on top of you wish. 4. . free-range chicken drumsticks Trader Joe's Spicy Asian Peanut Vinaigrette (or other peanut dressing) Ono Hawaiian Seasoning 1 Gallon storage (ziploc) bag Aluminum foil Baking dish Directions: 1. Remove the skin from the drumsticks. I've been to Hawaii a few times (and hopefully again this year for a family vacation!) and am consistently mesmerized by the culinary magic of the islands. 40 . 2. The first was Trader Joe's Spicy Asian Peanut Vinaigrette.Neghar Ingredients: • • • • • • Organic.

5. the reduce heat to low-medium. Set aside mushrooms. If you want your sauce thinner. Depending on your protein choice. brown the mushrooms. I actually cook it to almost done. pinch of curry and red peppers. Caramelize the onions: Slice very thinly and add to a lightly greased pan set on high. This is just a template. The only mandatory ingredient is coconut butter! . Add the rest of the ingredients. Stir. as well as garlic salt. Add a 1/4 cup coconut milk (or a 1/2 cup broth). I suggest cooking to almost done. onions. reduce heat to low and cook for 15 minutes while you prepare the rest of the food. use whatever you have on hand to make it work. 3. and then simmering in the sauce. meat and add a Tablespoon of coconut butter to a sauce pan on medium-high heat.Neghar Ingredients: • • • • • • • • • Raw organic coconut butter Light coconut milk or organic chicken broth Steamed broccoli florets (I prefer small pieces) Shredded carrots Red or vidalia onion Baby bella mushrooms Garlic salt or fresh garlic and sea salt Curry powder Crushed red pepper or minced fresh jalapeno Shrimp (cooked or uncooked) or chicken-or really any protein source for that matter Directions: 1. 2. 4. and stir to coat. then shred it and simmer it in the sauce. you may need to cook separately and set aside. and bring to a low boil. add more liquid. After stirring for one minute. If you want it thicker.I have made this recipe with both shrimp and chicken. Don't crowd them or they won't brown! Instead they will get soggy. I have also substituted sugar snap peas for broccoli-it's all fantastic. keep the heat higher to thicken. If I use chicken. In a separate pan. 41 .

parsley. to taste 1 (15 ounce) can no-salt-added garbanzo beans. 2. sliced Salt and black pepper. plant based foods. rinsed and drained 3/4 cup rolled oats 2 cups cooked quinoa 1 cup frozen peas (I used a little more) 1/2 cup chopped fresh parsley 10 sundried tomatoes. natural. I found this on the Whole Foods website originally and altered it a bit. 4. fiber. tomatoes. and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl. and other good-for-you-stuff. Preheat oven to 350° Lightly grease an 8 inch loaf pan . Bake until firm and golden brown. 42 . 7. 5. combine mushrooms. minerals. In a skillet heat oil and sautee mushrooms with salt and pepper until golden brown Put beans. Set aside and let rest for 10 minutes before slicing and serving. 6. My goal was center my nutrition around whole. quinoa.Nia Ingredients: • • • • • • • • • • 1 tablespoon extra virgin olive oil 8 ounces button mushrooms. unprocessed. . 1 to 1 1/4 hours. This would ensure that I got lots of vitamins. 3. drained and chopped 1 cup (about 1 onion) chopped red onion Directions: 1. bean mixture. peas. antioxidants. Transfer mixture to prepared loaf pan. oats. salt and pepper.This one came about during a period where I was trying a whack of new recipes. gently pressing down and mounding it in the middle. onion. 8.

And so.Neghar Ingredients: • • • • • • • • 1 package (about 20 ounces) extra lean ground turkey breast (I use the Trader Joe's brand) 1 can organic dark or light kidney beans 1 can organic cannellini (white) beans 1 can organic. the meat really is a sponge. fresh ground sea salt an pepper. 4. Turn the crockpot on low for 8 hours and enjoy! 43 . Rinse the beans in a colander or strainer. along with diced jalapenos and minced fresh garlic. or a bunch of small ones. Today I went out to an early dinner with two of my group clients and I had a buffalo burger (no bun) with bacon. It was heaven. as opposed to the main attraction. seasoning lightly with the salt. brown the turkey. adding all the spices as liberally as you like. Spray a large pan with cooking spray (I used Trader Joe's Olive Oil Spray). I started to realize that in a dish such as chili. avocado and blue cheese. my go-to turkey chili recipe was born. unseeded (or seeded if you can't take the heat!) a few cloves fresh garlic Cumin. no salt added tomato sauce 1 can organic diced tomatoes in sauce 3 large jalapenos. I like mine really spicy so I don't seed the peppers and I'll either use a few huge ones. add about a 1/2 cup of water or broth. and heat to medium. I found that I could make it healthier by using extra lean ground turkey breast and not compromise on flavor. 2. 5. Once the pan is warm. and crushed red pepper-all to taste Directions: 1. paprika. and let me know how it comes out! . I can't help it. cumin and paprika. 3. If the chili is not mixing well. and add the beans and tomato sauces into the crockpot. There's probably only a few weeks left of quality crockpot cooking until the grills take over so enjoy it. Add the turkey and stir. But.I used to always use lean ground beef in my chili because I just love beef.

or any other chili based sauce (the less sugar the better. It's salty. and let's just say I am in what seems to be an eternal kung pao withdrawal.. 5. I used to get takeout once a week from an amazing Chinese restaurant in my neighborhood. and mix in the cilantro.. Once meat is halfway done.. 3. Add the scallions and water chestnuts when the mixture is a minute or so from being cooked through..I crave East Asian food. Because as much as I LOVE P. 2. add a dash of soy sauce and mushrooms and cabbage. and whole unprocessed foods.Neghar Ingredients: • • • • • • • • • • Spray a large 4 ounces ground chicken breast or extra lean ground turkey breast Romaine hearts Sweet red chili sauce. intelligent nutritional behaviors.A LOT. 44 . I love a favorable body composition and superior performance more. Then add a teaspoon or so of the sweet red chili sauce.. These days. with the commitment I have made to sound. Take the mixture off the stove. Transfer to a plate with 4-6 leaves of romaine hearts and sliced avocado. sweet and spicy-all the things I value in culinary creations. they are all good!) Chopped red or green cabbage (1-3 ounces) Chopped scallions/green onions Chopped fresh cilantro Sliced avocado (optional) Directions: 1. and add meat to brown. baby bella or white. I have had to come up with smarter fixes for my Asian obsession. Spray a pan with non stick cooking spray or coat with a small amount of coconut or olive oil. and absolutely NO high fructose corn syrup!) Low sodium soy sauce Sliced water chestnuts Diced mushrooms (shitake. 4.F Chang's Mongolian Beef and Orange Peel Chicken. .

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muffin or cookie. This clean recipe came out of my quest to find a way to satisfy my sweets cravings without indulging my tendency to over eat.. (Just because they are "gluten free" does not mean you can eat the whole batch of cookies!) I will share with you my exact recipe and include my suggested substitutions if needed.. I promise. The most important thing here is to NOT overbake the thingie! When you pull it out of the oven it should jiggle just a little. I am okay with Truvia in very small doses but you can use pure stevia or even honey if you prefer. but any small oven safe dish will do) and poured the batter in. 3. Mix it all up and use all of your available will power not to eat the batter. Bake at 350 for about 12 minutes. It's not really a brownie. It's got a texture all it's own. appearing slightly undone. Spread delicious almond butter on top while it was still warm! 46 . 4.) • Dark chocolate chips (optional) Directions: 1. . It will set.Yes it's called a thingie.Neghar Ingredients: • • • • • • • 1 tbsp vanilla protein powder 1 tsp organic coconut flour 1 tsp organic raw cacao powder 1/2 tsp baking soda 1 heaping tablespoon organic plain greek yogurt 2 tablespoons cage free liquid egg whites (from the carton) 1/2 packet of Truvia (a combination of stevia and erythritol which is a sugar alcohol. Grease a small ceramic ramekin (a teeny baking dish. 2.

or grease with coconut oil. The center will still be slightly undone. Spread batter evenly into it. Bake for approximately 12 . but that is okay. 4. Watch it closely! Take it out when the edges are golden brown. – Jen Ingredients: • • • • • • • • • • • 1 cup oat flour 1 and 1/2 Tablespoons cinnamon 1/2 teaspoon baking soda 1/4 teaspoon salt 45 grams of chopped pecans 1 and 1/2 cups shredded carrot 8 oz carrot baby food 4 egg whites 80 grams raisins 1/8 cup Stevia 2 scoops vanilla protein powder Directions: 1. 3.Everybody that knows me is aware of my obsession with carrot cake. 5. This is possibly the best recipe I've made so far.14 minutes. Note: If you over bake these. 6. they will be dry. 47 . Spray 9 x 9 baking pan with cooking spray. Preheat oven to 350° Add cold water or unsweetened vanilla almond milk until the batter is a thick cake batter consistency. This is a Jen original recipe. so stay close and watch them. but I'm clearly biased to Cake a la Carrot. I had to concoct a healthy version of it before that delightful dessert is the ultimate demise for my physique. 2.

Squish everything other than the bananas together and mold into 10 small balls. . Take the frozen banana pieces out of the freezer. scoop it into a bowl or a cup and crumble a few cookie dough balls on to the top. sliced into big pieces. You will need two bananas that have been peeled. it’s gluten-free and it can be lactose-free (depending on which protein powder you select).Jen Ingredients: • • • • • • • • 1 TBSP melted coconut oil 1 TBSP honey 1 scoop chocolate protein powder 1/2 cup oats 1/4 cup peanut butter (or any nut butter will work) Optional: 1/4 cup semi-sweet chocolate chips Tiny little splash of cold water if it needs more liquid. throw them into your food processor (a blender will work. too) and turn that baby on. and frozen. 2. 48 . First we will make the cookie dough balls.This treat is amazing and best of all. 4. 2 bananas Directions: 1. then we will make the “ice cream”. 3. Once the frozen banana is all smashed up.

1/4 cup pecans. Once you’ve attained the proper consistency. 3. I encourage you to give these a try. 2. Add in the cocoa powder and vanilla extract and blend/pulse until the nuts are finely chopped and all of the ingredients have combined. Put the raw nuts and raisins in a food processor. easy. divide the mixture and form them into little brownie balls. I’m not gonna lie. so I usually add in a teaspoon of water. Nia Ingredients: • • • • • 1 cup raw nuts (I like to use half a cup of almonds. You want to be able to form the mixture into balls without crumbling apart. The next time you want a quick and easy. 6. all natural. and delicious dessert recipe.Yep. 4. Use any combination you prefer). This allows the mixture to bind together. so I settled on Brownie Balls. but not be wet. I really like chocolate. Add very little water and only add more as needed. and 1/4 cup of walnuts. 3/4 cup raisins 1/4 cup cocoa powder (I use a heaping 1/4 cup because. 5. all natural dessert recipe. well. because that’s what I think they taste like. You just want the balls to hold their shape. 49 . Blend on high until the nuts and raisins are chopped and incorporated. I wasn’t sure of a good title for this quick.) 1 teaspoon vanilla extract water Directions: 1. I prefer to put them in the refrigerator for a couple of hours.

7. What were supposed to be delicious treats turned into failed recipe after failed recipe. I really wanted to make some type of grain-free cookie but the recipes that I tried were not working. The texture was all wrong and don’t even mention the half jar of my favourite raw almond butter I wasted. unsweetened cocoa powder.) – Jen Ingredients: • • • • • • • • • • 1 cup almond meal (or almond flour. Bake at 350 degrees for 7 . Smear some peanut butter on top if you like. salt. In another bowl.. coconut flour. Almond meal means ground almonds with skin. egg. If you choose to add chocolate chips. Drop the dough into 15 little spoonfuls onto the cookie sheet. 4. baking soda. mix together the almond flour. now is the time! Dump them in and mix. and vanilla. 3. Your choice. I was ready to throw in the towel but decided to give it one more try but this time I was going to freestyle. Spray a cookie sheet with non-stick cooking spray or lightly grease with coconut oil. Combine the wet ingredients into the dry ingredients and mix together. 5. Almond flour means ground almonds without the skin. after giving previous recipes vehement thumbs DOWN. 6. 2.9 minutes.) 1/4 cup coconut flour 1/2 teaspoon baking soda 1/4 teaspoon salt 1 egg 2 mashed ripe bananas (you could probably sub 1/2 . 50 .This recipe came about after a series of failures. (I only tell you that so you know he isn't afraid to give his precious wifey honest feedback. In one bowl mix whisk together the smashed banana. No recipe to start off with and whaddya know? These turned out so good! Michael tested them and gave them a huge thumbs up. They should still be soft when you take them out of the oven. and Stevia.3/4 cup pure pumpkin to lower the carbs) 2 TBSP unsweetened cocoa powder 3 packets of Stevia 1 teaspoon vanilla Peanut butter Directions: 1.

Nia Ingredients: • • • • 1 cup cottage cheese (the brand I buy contains only skim milk. cinnamon and protein powder (and any of the optional ingredients) in a bowl. but I’m usually too impatient. I usually enjoy this as a “dessert” after my post workout meal. You can also blend the pudding (before adding the nuts. and I use a lot) 3/4 scoop vanilla protein powder. but this is my website and so I’m going to call it pudding nonetheless. So without further ado. But I will provide my best educated guess. pumpkin. Mix until it is thoroughly combined. Note –Unfortunately I can’t tell you exactly how much of each ingredient to use because I never measure. I think you know what to do from there. if you choose to do so) with a hand mixer to give it a smoother consistency. Once you have it all mixed up. I do this sometimes. .I honestly don’t know if the following recipe can be classified as a legitimate “pudding”. 51 . cream and salt) 1/2 canned pumpkin Half teaspoon cinnamon (I prefer Saigon. Put the cottage cheese. Directions: 1. 2. here is apumpkin protein pudding recipe. 3.

it's up to you.I originally threw this up on Facebook and it got quite a response so I figured I'd put it up here too so I can refer people back to it if need be. your wildest dreams have come true. eat time. and clean up time. Spray a little glass dish or bowl with non-stick cooking spray or grease it with coconut oil. Mix all ingredients into a bowl 2.Jen Ingredients: • • • • • • 2 egg whites 2 TBSP coconut flour OR 1 TBSP coconut flour plus 1/2 scoop protein powder 1 TBSP unsweetened cocoa powder 2 packets Stevia (more or less. Nuke at 80% power for 2 . 3. . (grain/gluten/dairy/sugar-free) brownie. 52 .4 minutes. My friends. including prep time. cook time.) 1/4 cup pure pumpkin 1/2 teaspoon baking powder Directions: 1. It took me all of 6 minutes to make this. Put mixture in it and toss it into the microwave. I present to you a single serving.

It's what works for me. If you know me. But sometimes. Ever. Boring. But if I eat instinctively." Ummm. I know. we need to have those "treats" that aren't quite so bad. people assume that you must do everything right. And while I will (and do) indulge in my favorite (cookie dough). Julia. we try to give our kids foods that are natural. I plan my treats. 53 . I'd eat the whole dang 1/2 gallon. This is a great "ice cream" recipe for kids (with no added sugar).When you're in this fitness industry. whole and not loaded with artificial crap and chemicals. – Julia Ingredients: • • • 5-6 frozen bananas 2-3 scoops chocolate protein (Almond or coconut milk as needed to assist in blending) Directions: 1. "Oh shush. You can freeze for later but it’s harder than regular ice cream. Here in the Ladewski household. you eat lettuce and chicken at every meal and you never ever cheat.. I do it at the right times. Blend in a high speed blender. You know. You have no idea.. you don't eat that stuff. It’s best if you eat it right away. you know I looooooove me some ice cream (and bacon). you work out for 4 hours a day. I have a major sweet tooth at night.

Divide the mixture between 6 – 10 (I got 8 this time) muffin cases and place in oven for 20 minutes. Now mix in the salt. 6. Lastly fold in the blueberries. high fibre and they contain only healthy fat. In a separate bowl.As you know. 3. 5. I love food. Add more flour or a little water until the consistency is just right. Preheat oven to 170° Whisk the eggs and then slowly whisk in the melted coconut oil. sift together the coconut flour and the baking soda. 2. 4. vanilla essence and the honey.Marianne Ingredients: • • • • • • • • 3 eggs 1/3 to 1/2 cup Coconut Flour 1/4 cup melted Coconut Oil 1/2 teaspoon vanilla essence A pinch of salt 1 desert-spoon honey 1/2 teaspoon baking soda 1/2 cup blueberries Directions: 1. or until the top is lightly browned. Slowly mix the wet and dry ingredients together. . They are low carb. These muffins are actually quite healthy. 7. I really like coconut products and I am always looking for ways to use them in recipes. And I love treats even more. 54 .

agave nectar. Note You may need to add a couple spoonfuls of water to get the powder worked in. 10.2 scoops of chocolate protein powder (I used one scoop. Let it cool slightly until it's just slightly warm and then add your chocolate protein powder. 11. gently heat up the nut butter. Throw into your freezer for about 5 . Remove from heat and stir in 3 cups of crisp rice cereal.10 minutes until it firms up. 9.) 1/4 cup water or unsweetened almond milk Directions: 8. (this is also the time you'd add your optional chocolate chips. vanilla. Slice into 9 squares. Dump the concoction into your baking dish and press it down evenly. 12.Ingredients: • • • • • • • • 1/2 cup peanut butter (or any nut butter) 1/2 cup agave necter (or honey or brown rice syrup) 2 tsp vanilla extract 1/2 cup unsweetened cocoa powder 1/4 teaspoon salt 3 cups crisp rice cereal 1 . Spray an 8x8 or 9x9 baking dish with nonstick spray. 55 . 13. and salt until it all melts together. or whatever). In a small sauce pan on low heat. or nuts. cocoa powder.

So… without further ado. 7. 4. 6. Return to microwave for another 30 seconds or until melted. Add the whey protein until everything is combined Line a baking dish with foil and grease it. 3.-D) Yeah… me too. Molly Ingredients: • • • • • 1/2 cup unsalted butter 1/2 cup unsalted natural peanut butter 2 ounces cream cheese. This came about when I was searching for delicious low carb recipes. Microwave the butter and peanut butter together for a minute. 2. which is sweetened with Stevia) Directions: 1. Whisk in the sweetener. Spread the mixture evenly over the pan and freeze for 2-3 hours. until set. 5. Stir in the cream cheese until well blended and smooth. whisk well. 56 . When I saw it I couldn’t believe my eyes! Then I made some and I couldn’t believe my MOUTH! It was ridiculous. stir to combine. here is the amazing peanut butter fudge recipe THAT IS NOT MINE (but I did adapt it slightly). at room temperature 1 cup granular Xylitol (they recommended Splenda or Stevia… I like Xylitol WAY better! That’s my adaptation of the recipe) 1 cup vanilla protein powder (I used Jay Robb.So… this is kind of a silly question but… How many of you like peanut butter fudge? How many of you also like to see your abs (or at least an OUTLINE of them? .

57 . 2. 7.25 x 2. . Top with nut butter. or 25 .25 minutes for muffins.Jen Ingredients: • • • • • • • • • 2 cups almond flour or almond meal (I used almond meal) 1/4 cup flaxseed meal (grind it fresh for bonus points) 1 TBSP cinnamon 4 packets of Stevia (I don't like my stuff really sweet. real butter. mix together all wet ingredients. coconut butter. Cool.25) or a muffin tin. Dump the wet stuff into the dry stuff and mix. Remove. Spoon the batter into the two greased mini loaf pans or into a muffin tin that holds 12. In one bowl. mix together all dry ingredients. Slice. Throw it into the oven and bake for 23 . 6.27 minutes for mini loaves. or until a toothpick comes out clean. In another bowl.75 x 3. 3.I stole borrowed this recipe from Robb Wolf and made some changes to it to lower the sugar and fat content. or whatever you want. 5.) 1 tsp baking soda 1 tsp baking powder 1 cup (225g) of really ripe mashed up banana 4 egg whites 1 tsp vanilla extract Directions: 1. so more or less. Preheat your oven to 375 degrees and grease two mini loaf pans (5. 4.

Step 2 – Add a Scoop of Protein Powder 3.Want something quick and simple. requires only two ingredients. then you’re gonna love me. and tastes like cheesecake? If yes. is high in protein. Put 1 Cup Greek Yogurt in a Bowl 2. – Nia Ingredients: • • 1 Cup Greek Yogurt ~1 Scoop Protein Powder (use your favorite flavor) Directions: 1. low in sugar. Step 3 – Mix It Up 58 .

FTC disclosure As of December 1st. 2009 the FTC requires that we disclose whenever there could be hidden interests or unspoken biases related to recommendations. 59 . Know that we only recommend and provide links to buy products that we wholeheartedly recommend and use ourselves. However to make sure we’re covered assume that for every link in this book we’re receiving thousands of dollars and flowers delivered to our doors every time you click on them.

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