HELLO!

My name is Ashley Reeves.

I am not a professional dietitian, chef, or trainer. I am just a 6 foot tall
mom of 3 wild little boys. I now use clean food packed full of nutrients
to gain the energy I need to keep up with my children, and have overall
health and happiness for myself.
I was overweight as a teen, and struggled with food addictions and
unhealthy habits for years. It wasnt until I was in my early twenties that I
found the power in REAL food, and I have enjoyed learning and applying
these benefits in my life since.
I love sharing ideas, recipes, and my passion of cooking real food with
others. I hope this will be a place for beautiful & delicious food for you
and your family to enjoy together.
All recipes are grain free, dairy free, sugar free, gluten free.
Thank you for your support!

TA B L E O F C O N T E N T S
6ZUCCHINI ROLL UPS
8 S W E E T P O TAT O B U N S L I D E R S

ENTRES

10GRILLED SHRIMP SALAD

1 2 C A R N E A S A D A S W E E T P O TAT O F R I E S
1 4 T U N A P I C O P E P P E R B O AT S
1 6 OV E N R O A S T E D G A R L I C A R T I C H O K E S
1 8 S W E E T P O TAT O P E S T O P I Z Z A
20PUMPKIN CHILI
22 PUMPKIN BACON SOUP

SWEETS

24FRESH FRUIT PIZZA

2 6 S T R AW B E R R I E S A N D C O C O N U T C R E A M
30CINNAMON COCONUT GRILLED PEACHES
32PURE PUMPKIN COCONUT CREAM DIP

LITE FARE

3 4 S W E E T P O TAT O C R U S T Q U I C H E
3 6 BU T T E R N U T S Q UA S H & R OA S T E D P I N E N U TS
3 8 P R OS C U IT TO & BAS I L BA K E D E G G S

4 0 B A K E D E G G & B A C O N S W E E T P O TAT O B O AT S
42CHIPS & SALSA

LITE FARE

4 4 A N T I PA S T O T O M AT O C U P S
4 6 AV O C A D O & S U N F L OW E R S E E D S
48PUMPKIN SEEDS
5 0 AV O C A D O D E V I L E D E G G S
5 2 P U M P K I N PA R S N I P M A S H
5 4 P I S TA C H I O B E E T S A L A D
56LEMON DILL CUCUMBER RADISH SALAD

DIPS/DRESSINGS

5 8 A R U G U L A P E S TO
60CLEAN RANCH DRESSING
62PICO de GALLO
6 4 C L E A N M AYO
66GUACAMOLE
68GARLIC AIOLI
70WHIPPED COCONUT CREAM

R
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oll Up
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GRILLED PESTO SAUSAGE

Sweet Potato Burger

ZUCCHINI ROLL UPS

INGREDIENTS
1 italian sausage

sea salt

1 zucchini

2 tbsp arugula pesto sauce

avocado oil

u
DIRECTIONS
Sliced zucchini into slices, 1 zucchini yields 3-4 slices.
Coat the slices in avocado oil & sea salt
Grill them until soft or bake them at 400 for apprx 5 min,
watch them close

While grilling, heat up the italian sausages and slice them

into 1 pieces, getting 4 pieces from one sausage

Spread Arugula Pesto sauce on the zucchini and roll up

the pieces of italian sausage onto the pesto sauce covered

zucchini and secure with a toothpick
Makes 4 rolls

ENTRE

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S W E E T P O TAT O B U N S L I D E R S

INGREDIENTS
large sweet potato (bigger and

grass fed beef

rounder the better)

guacamole

avocado oil

sugar free bacon

sea salt & pepper

spinach

u
DIRECTIONS
Pick the largest sweet potato you can find, the rounder in
shape the better

Slice into 1/4 pieces, 1 potato yields 5-6 slices

Spread avocado oil on both sides
Place on a cookie sheet and salt & pepper to taste
Bake at 400 for 25 min
Pile meat, vegetable and sauce options of your own choice
Pictured: Bacon, Guacamole, Spinach Burger
Makes 2-3 sliders

ENTRE

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Sweet Potato Burger

GRILLED SHRIMP SALAD

INGREDIENTS
10 cooked shrimp

2 cups spinach

juice of 2 lemons

1/4 cup cherry tomatoes

3 tsp minced garlic

2 tbsp purple onion

1 zuccini

sea salt

avocado oil

olive oil

u
DIRECTIONS
Marinate the shrimp in fresh squeezed juice of one lemon
& 1 tsp minced garlic for 2 hours in a ziploc bag,
refrigerate

Saut the shrimp and chopped zucchini in enough avoca-

do oil to cover the bottom of the pan & 1 tsp minced garlic

Put the grilled shrimp & zucchini on a bed of spinach

Top with diced cherry tomatoes and sweet onions
Mix olive oil, the juice of one lemon, and 1 tsp minced
garlic together for the dressing
Makes 1 salad

ENTRE

E
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A S A D A

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Frie
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C A R N E A S A D A S W E E T P O TAT O F R I E S

INGREDIENTS
1 sweet potato

sea salt

2 tbsp avocado oil

pico de gallo

grass fed steak

guacamole

minced garlic

u
DIRECTIONS
Slice the sweet potato length wise into desired size for fries
Toss potatoes in 2 tblsp avocado oil and sea salt
Bake at 400 for 20 minutes
Flip fries and bake 20 more minutes
Switch dial to broil to crisp up (keep a close eye so they dont
burn)

While the fries are cooking, prepare the rest of the toppings.
(cook steak to desired wellness, pico de gallo, guacamole)

Combine topping over the fries, enjoy

Makes 1 generous serving

ENTRE

TUNA

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T U N A P I C O P E P P E R B O AT S

INGREDIENTS
1 can tuna

2 bell peppers

1 cup pico de gallo

sea salt & pepper

u
DIRECTIONS
Mix up tuna and fresh pico
Slice a pepper in half, remove seeds
Scoop tuna mixture into peppers
Salt & Pepper to taste
Makes 4 boats

ENTRE

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Artich
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OV E N R O A S T E D G A R L I C A R T I C H O K E S

INGREDIENTS
4 artichokes

sea salt

4 tbsp avocado oil

melted ghee

4 tbsp minced garlic

clean mayo

u
DIRECTIONS
Cut across the top of the artichokes removing all the pointed
edges of the leaves

Cut off the stem so it can sit flat on a surface

Pry the leaves open and drizzle avocado oil between the
leaves

Using your hands, spread minced garlic across the top of

the exposed leaves and in between leaves as well

Sprinkle with sea salt

Wrap each artichoke in tin foil and bake at 400 for 1 1/2
hours

After its done, unwrap and enjoy

Dip the artichoke leaves in melted ghee mixed with garlic
or Clean Mayo

Makes 4 artichokes

ENTRE

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S W E E T P O TAT O P E S T O P I Z Z A

INGREDIENTS
1 large sweet potato

fresh basil

avocado oil

artichoke hearts

sea salt & pepper

bacon

arugula pesto sauce

spinach

u
DIRECTIONS
CRUST:

Use a large, round sweet potato

Slice into 1/4 rounds, 1 potato will yield 5-6 slices
Spread avocado oil on both sides and salt & pepper to taste
Bake at 400 for 25 min
TOPPINGS:

Chop fresh basil, artichoke hearts, bacon, spinach

Spread pesto sauce and toppings on the sweet potato rounds
and enjoy

Makes 5 mini pizzas

ENTRE

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PUMPKIN CHILI

INGREDIENTS
1/2 onion

1/8 cup chili sauce

1 tbsp avocado oil

1/2 cup beef broth

1 lb ground beef

1 tsp sea salt

1 - 6 oz can tomato paste

1 tsp pumpkin pie spice

1 - 14.5 oz can diced tomatoes

1 large pumpkin (optional)

u
DIRECTIONS
Chop onion and sautee in pan with oil
Once onions are translucent, add ground beef
After meat is throughly cooked, mix in tomato paste,
diced tomatoes, chili sauce, beef broth, sea salt and
pumpkin pie spice

If you dont cook in a pumpkin, let simmer on medium

heat for 30 min

Optional:
Clean out a large pumpkin, and add all ingredients into
the empty pumpkin

Cook chili in the pumpkin at 350 for one hour

ENTRE

BAC ON
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PUMPKIN BACON SOUP

INGREDIENTS
15 oz canned pumpkin

1/2 tsp ground ginger

1 cup chicken broth

1/2 tsp nutmeg

14 oz canned coconut milk

1/8 cup fresh sage

1/2 tsp sea salt

1/8 cup bacon crumbles

u
DIRECTIONS
Over medium heat combine pumpkin, chicken broth, coconut milk
and spices

After letting it simmer on medium for twenty minutes dish up

Top with chopped sage, bacon and a swirl of coconut milk
Makes 2 servings

ENTRE

Fruit Pizza

FRESH FRUIT PIZZA

INGREDIENTS
watermelon

mango

coconut

peaches

blueberries

banana

u
DIRECTIONS
Slice watermelon rounds 1 thick
Slice the rounds into quarters
Top with fresh fruit of your choice (see ingredients for ideas)
Makes 4 fruit pizzas

SWEETS

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S T R AW B E R R I E S A N D C O C O N U T C R E A M

INGREDIENTS
1 cup fresh sliced strawberries

1 cup whipped coconut cream

u
DIRECTIONS
Slice fresh strawberries
Pour coconut cream on top
Makes 1 serving

SWEETS

MANGO k PINEAPPLE k COCONUT

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MANGO PINEAPPLE COCONUT SMOOTHIE

INGREDIENTS
1 mango

1 cup coconut water

1 cup pineapple

1/2 cup ice

u
DIRECTIONS
Blend all ingredients together
Makes 1 smoothie

SWEETS

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P E A C

CINNAMON COCONUT GRILLED PEACHES

INGREDIENTS
2 peaches

1 tsp cinnamon

1/2 cup whipped coconut cream

coconut oil

u
DIRECTIONS
Slice fresh peaches in half, remove pit
Brush peaches with melted coconut oil
Heat grill on high and cook until golden brown
Top with fresh whipped coconut cream
Makes 4 peach halves

SWEETS

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O N
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PURE PUMPKIN COCONUT CREAM DIP

INGREDIENTS
1 cup pumpkin puree

6 pitted medjool dates

1 cup full fat coconut milk

1 tsp pumpkin pie spice

(canned)

1 tsp vanilla

1 ripe banana

3 apples for dipping

u
DIRECTIONS
Blend all ingredients together
Refrigerate for at least 1 hour
Slice apples for dipping
Makes 2 cups

SWEETS

A T O
T
P O

T
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S W E E T P O TAT O C R U S T Q U I C H E

INGREDIENTS
one sweet potato

1 cup chopped prosciutto

2 tbsp ghee

3 green onions

5 eggs

1/2 tbsp sea salt

I cup chopped broccoli

1/4 tsp paprika

u
DIRECTIONS
Mince one sweet potato in a food processor
Combine with 2 tbsp ghee
Press into pie pan bake at 450 for 20 min until golden brown
While the crust is baking, mix all other ingredients together
Pour mixture into baked sweet potato crust and bake at 350 for 30
minutes

Makes 1 quiche

B R E A K FA S T

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S with bacon

BUTTERNUT SQUASH & ROASTED PINENUTS

INGREDIENTS
2 cups cubed butternut squash

1 tbsp avocado oil

2 slices prosciutto

sea salt & pepper

1/8 cup pine nuts

1/2 cup spinach

u
DIRECTIONS
Combine cubed butternut squash and diced prosciutto
Toss in avocado oil & salt and pepper
Spread all the ingredients out on a baking sheet and roast at 400
for 15 min

Add Pine nuts onto the baking sheet and roast all ingredients
together for 10 more min

Remove from oven

Toss with some fresh spinach
Makes 1 generous serving

B R E A K FA S T

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BAKED
EGGS

P R OS C U IT TO & BAS I L BA K E D E G G S

INGREDIENTS
2 slices prosciutto

1 cup fresh spinach

2 eggs

1 tbsp avocado oil

sea salt & pepper

1 tbsp chopped basil

u
DIRECTIONS
Slice prosciutto into 1 strips
Wrap 2 slices of prosciutto around the inside of a cupcake tin cup
Crack a whole egg into each cup
Season with salt & pepper
Bake at 375 for 20 min
While eggs are baking saut fresh spinach in avocado oil
When eggs are done, place on spinach and garnish with fresh basil
Makes 2 eggs

B R E A K FA S T

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POTA O BO
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B A K E D E G G & B A C O N S W E E T P O TAT O B O AT S

INGREDIENTS
1 sweet potato

1/2 cup spinach

1 egg

1 tbsp avocado oil

2 slices bacon

1 tsp minced garlic

1/2 bell pepper

u
DIRECTIONS
Poke a few holes in the sweet potato
Microwave sweet potatoes for 3 min
Bake sweet potatoes for 15 more min in the oven at 425
After its baked and soft- cut open and break one egg into the
center of the sweet potato

Bake again at 425 for 15 min

While egg is baking, saute bacon, peppers, and spinach in
avocado oil and garlic

Once egg is baked in the sweet potato- top with the sauted
veggies and enjoy
Makes 1 boat

B R E A K FA S T

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CHIPS & SALSA

INGREDIENTS
carrot chips

guacamole

mini sweet peppers

pico de gallo

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DIRECTIONS
Slice carrots (or use pre-cut)
Sweet peppers, chop off the top & slice in half
Scoop guacomole and pico to enjoy

L I T E FA R E

T O
S
A
P
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T
A
T O M

A N T I PA S T O T O M AT O C U P S

INGREDIENTS
1/2 cup artichoke hearts

1/4 cup fresh basil

1/2 cup olives

2 large tomatoes

1 cup sliced salami

u
DIRECTIONS
Slice tomato in half, scoop out the inside and save
Dice up artichoke hearts, olives, sugar free salami, fresh basil
Combine diced ingredients with the tomato juices
Spoon mixture back in the tomato
Makes 4 cups

L I T E FA R E

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AV O C A D O & S U N F L OW E R S E E D S

INGREDIENTS
avocado

sea salt & pepper

salted sunflower seeds

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DIRECTIONS
Slice avocado in half
Remove pit
Place a spoonful of sunflower seeds in place of the pit
Scoop out with a spoon to eat

L I T E FA R E

pum

pkin seeds

PUMPKIN SEEDS

INGREDIENTS
avocado oil

pumpkin seeds

sea salt

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DIRECTIONS
Wash seeds, brush with avocado oil & sea salt
Bake at 350 for 10 min
Broil for 1 min to add extra crisp

L I T E FA R E

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AV O C A D O D E V I L E D E G G S

INGREDIENTS
4 eggs

sea salt & pepper

1 avocado

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DIRECTIONS
Peel boiled/baked eggs
Slice the egg in half
Remove yolks and mash with 1 avocado
Place mixture in plastic bag
Cut small corner of the bag off
Squeeze mixture into the egg
Top with salt & pepper to taste
Makes 4 deviled eggs

L I T E FA R E

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P U M P K I N PA R S N I P M A S H

INGREDIENTS
3 parsnips

1/2 cup coconut milk

1 tbsp avocado oil

2 cloves minced garlic

1 cup canned pumpkin

8 sage leaves

u
DIRECTIONS
Chop parsnips into small pieces and boil for 20 minutes to soften
Drain water and place parsnips over heated avocado oil
Mash softened parsnips
Add pumpkin, coconut milk, garlic and chopped sage leaves
Cook for 15 min over low heat
Enjoy!
Makes 4 servings

L I T E FA R E

O
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H

T
E
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B

S A

P I S TA C H I O B E E T S A L A D

INGREDIENTS
3 beets

2 tbsp crushed pistachios

1 tbsp avocado oil

sea salt

2 tbsp pesto

u
DIRECTIONS
Wash & scrubs beets, remove greens & tips
Brush beets with oil and wrap in tin foil Bake at 400 for 60 min
Skin should easily peel off, if not cook a little longer
Slice and quarter
Refrigerate for 30 min
Toss beets with pesto, and crushed pistachios
Makes 1 serving

L I T E FA R E

LEMON DILL CUCUMBER RADISH

Sal a d

LEMON DILL CUCUMBER RADISH SALAD

INGREDIENTS
1 cucumber

1 lemon

8-10 radishes

fresh dill

u
DIRECTIONS
Chop & slice cucumbers and radishes
Toss in the freshly squeezed juice from the whole lemon
Add fresh dill to taste
Serves 2

L I T E FA R E

LA PES
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A R U G U L A P E S TO

INGREDIENTS
1 cup arugula

3/4 cup extra virgin olive oil

1 cup pine nuts

juice 1/2 lemon

1/2 cup fresh basil

1 tsp sea salt

u
DIRECTIONS
Combine all ingredients in food processor
Makes 1 1/2 cups

DIPS/DRESSING

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CLEAN RANCH DRESSING

INGREDIENTS
1 cup clean mayo

1 tsp garlic powder

1/2 cup canned coconut milk

1 tsp fresh dill

1/2 tsp onion powder

1/2 tsp sea salt

u
DIRECTIONS
Mix all ingredients together, refrigerate for 30 minutes

DIPS/DRESSING

E
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P

PICO de GALLO

INGREDIENTS
1 purple onion

lime juice

4 roma tomatoes

sea salt

bundle of cilantro

u
DIRECTIONS
Combine all ingredients together

DIPS/DRESSING

!
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C L E A N M AYO

INGREDIENTS
1 room temp egg

1/2 tsp dry mustard

1/2 fresh lemon juice

1 cup avocado oil

1/2 tsp sea salt

u
DIRECTIONS
Break egg first, add lemon juice, salt & mustard directly on top of
the egg and use an immersion blender to mix it up

Slowly add the avocado oil, slow is key! The slower, the better
Take about 3 minutes to get it to the desired consistency
Optional: With hand held immersion blender, places all ingredients
in upright jar, and blend for 1 minute

DIPS/DRESSING

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GUACAMOLE

INGREDIENTS
3 avocados

sea salt

1 lime

u
DIRECTIONS
Mash up avocados with the juice of the lime, sea salt to taste

DIPS/DRESSING

I C

O L I
I
A

GARLIC AIOLI

INGREDIENTS
1 room temp egg yolk

1 tsp white vinegar

1/4 tsp salt

3/4 cup avocado oil

1/3 tsp dijon mustard

1/2 tsp minced garlic

1 1/2 tsp lemon juice

u
DIRECTIONS
After all ingredients are whisked together take 3/4 cup avocado oil
and slowly drip in the bowl while whisking quickly all the
ingredients, slowly is key

After about 3 minutes whisking, it whips up to the a creamy sauce

consistency

Finally whisk in 1/2 tsp minced garlic and youre done

Use as dip with grilled sprouts

DIPS/DRESSING

Coconut C
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hip
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WHIPPED COCONUT CREAM

INGREDIENTS
canned coconut milk

u
DIRECTIONS
Place a can of coconut milk in the refrigerator for one hour
Once removed, open and scoop out the separated thick coconut fat
from the water

Use a hand mixer to whip the coconut fat

DIPS/DRESSING

LEGAL STUFF

Copyright 2014 by Ashley Reeves & Courtney Rose

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying,
recording, or other electronic or mechanical methods, without the prior
written permission of the owners (Ashley and Courtney), except in the case
of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.
For permission requests, write to amazonashleyinstagram@[Link]