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Fat Burning Snacks
Document Navigation Tips
1. Hyperlinks Added for easy navigation while on electronic devices.

In the Table of Contents, you will see Recipe Categories
and a list of recipe titles in alphabetical order with a
designated Recipe Category.

The Recipe Categories (Nut, Fruit, Sweet, Spread, Veggie
Protein, Smoothie) are all hyperlinked, so you can click on
the link and be brought to to that category for easy
navigation.

In addition, in the Table of Contents, each recipe title is
hyperlinked. You can click the link and be brought to that
specific recipe without scrolling through all of the pages.

A Short Message From The Authors

Hey! Dennis and Kelsey here.

Thanks for joining the Fat Burning Snacks family. We are really glad you are here and cannot wait for
you to try a few or ALL of the recipes below that we have put together for you...

If you need any support at all, please feel free to email us at dennis [at] fatburningnation [dot] com.

We will be in touch with you frequently with more great recipes as we are always continuing to add to
this manual with new and exciting recipes.

Cant wait to hear what you think!

Talk soon,

Dennis and Kelsey Heenan

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Fat Burning Snacks
Preparation Tips
2. Fresh Spices vs. Dried Spices Some recipes call for fresh herbs and spices, but dried
options will also be sufficient and often more cost effective.
If the recipe calls for fresh herbs or spices and you want to
use dried, use the below conversions:

• 3 portions of fresh herbs = 1 portion of dry herbs
(as a general rule of thumb)

◦ Example: There are 3 teaspoons in 1
tablespoon.
If a recipe calls for 1 tablespoon of fresh
rosemary, and you want to use dried, you will
use 1 teaspoon of dried rosemary (since 1
teaspoon is 1/3 of the called for tablespoon).

3. Garlic Options Most grocery stores have pre-peeled garlic in air-sealed
packages, which helps eliminate the mess of hand peeling
the garlic. In addition, there are often jars of fresh minced
and crushed garlic, which are fine to use in recipes as well.
4. Nuts Unless otherwise specified, use raw nuts when making
snack recipes.
5. Double Boiler If you don't own a double boiler, or even know what it is,
do not fear. It's super easy to use or to make your own if
you don't have one.

To make your own, just take two saucepans (one larger than
the other) and fill the larger one with an inch or two of
water. Nestle the smaller pan on top of the other. Simmer
the water in the pan so that it gently transfers heat to the
top pan (to melt the chocolate or whatever you are using it
for).

If you don't want to use this method, you can also melt
chocolate (or other ingredients) in a microwave or on a
saucepan.
6. Storing Snacks Unless otherwise specified, store snacks in an airtight
container in the refrigerator.

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Banana Almond Butter Muffins Sweet 18. Avocado Egg Bowl Protein 7. Apple and Cottage Cheese Protein 10. Almond + Date Chocolate Chip Energy Bites Protein 5. Almond Coconut Bars Sweet 3. Almond Joys Sweet 6. Apple and Almond Butter Protein 9. Almond Butter Flax Bites Protein 2. Apple Pie Bars Sweet 11. Basil Cucumber Salad Veggie 20. Balsamic Glazed Cauliflower Veggie 16. Baked Apples with Honey Pecans Fruit 13. Balsamic Baked Avocados Fruit 17. Banana Chips Fruit 19. Table of Contents Recipe Categories Nut Fruit Sweet Spread Veggie Protein Smoothie Snacks (Alphabetically) Category 1. Ants on a Log Protein 8. Baked Mesquite Zucchini Chips Veggie 14. Blueberry Green Smoothie Smoothie 4 . Almond Butter Fruit Dip Spread 4. Berry Trail Mix Nut 22. Baked Parmesan Tomatoes Fruit 15. Bacon Wrapped Asparagus Protein 12. Beef Jerky Protein 21.

Classic Hummus Spread 41. Dark Chocolate Macadamia Bark Sweet 46. Dark Chocolate Almond Butter Energy Bites Protein 45.23. Cinnamon Apple Chips Fruit 33. Chili Spiced Almonds Nut 30. Cucumber Sandwiches Veggie 43. Crispy BBQ Green Beans Veggie 42. Carrot Cake Protein Bars Protein 27. Frozen Macadamia Coconut Bars Sweet 5 . Cilantro Guacamole Spread 31. Chocolate Cashew Cookie Bars Sweet 40. Frozen Chocolate Banana Bites Sweet 52. Chocolate Almond Butter Cup Protein Shake Smoothie 39. Cantaloupe with Cottage Cheese Protein 26. Cinnamon Honey Radish Chips Veggie 35. Egg and Chorizo “Muffins” Protein 47. Cinnamon Honey Almonds Nut 34. Espresso Vanilla Almond Butter Spread 48. Frozen Almond Butter Banana Bites Fruit 51. Chili Lime Cashews Nut 29. “Everything Bagel” Hummus Spread 49. Cauliflower Bites Veggie 28. Buffalo Roasted Cauliflower Veggie 25. Cinnamon Applesauce Fruit 32. Chocolate Apricot Chia Bars Sweet 37. Frozen Grapes Fruit 53. Cucumber Dill Salad Veggie 44. Chocolate Avocado Truffles Sweet 38. Feta Avocado Hummus Spread 50. Browned Butter Glazed Carrots Veggie 24. Chocolate Covered Apples Sweet 36.

Pepperoni Chips Protein 70. Roasted Lemon Feta Asparagus Veggie 79. Pickled Asparagus Veggie 71. Rosemary Roasted Almonds Nut 81. Guacamole Deviled Eggs Protein 59. Garlic Green Beans Veggie 58. Kosher Dill Pickles Veggie 61.54. Lemon Garlic Zucchini Veggie 62. Frozen Yogurt and Strawberries Sweet 55. Pumpkin Pie Protein Shake Smoothie 74. Pico de Gallo Fruit 72. Pear with Honey Pecans Fruit 69. Pumpkin Seeds: Honey Cinnamon Protein 76. Snickerdoodle Green Smoothie Smoothie 6 . Mashed Cauliflower “Potatoes” Veggie 66. Mocha Chocolate Protein Shake Smoothie 68. Marinated Olives and Feta Veggie 65. Protein Packed Yogurt Protein 73. Mocha Almonds Nut 67. Red Velvet Protein Bars Protein 77. Salted Chocolate Covered Cashews Nut 82. Pumpkin Seeds: Salt and Pepper Protein 75. Smoked Salmon Ceviche Protein 84. Simple Guacamole Spread 83. Lemon Avocado Raspberry Fruit Salad Fruit 63. Mango Honey Fruit Rollups Fruit 64. Fruity Green Smoothie Smoothie 56. Herb Roasted Cashews Nut 60. Roasted Red Pepper Hummus Spread 80. “Refried” Bean Dip Spread 78. Fruit Salsa Fruit 57.

Sriracha Honey Roasted Cashews Nut 91. Spicy Zucchini Fries Veggie 88. Watermelon Feta Guacamole Spread 100. Tabbouleh Protein 94. Sriracha Hard Boiled Eggs Protein 90. Yogurt Covered Blueberries Fruit 7 . Tropical Trail Mix Nut 96. Watermelon Cucumber Feta Salad Fruit 99. Spinach Artichoke Hummus Spread 89. Spicy “Corn Nuts” Protein 86. Tuna Herb Salad Protein 97. Sweet and Spicy Cucumbers Veggie 93. Yogurt Covered Raisins + Cranberries Fruit 101. Thin Mint Protein Shake Smoothie 95.85. Spicy Salsa Fruit 87. Watermelon Blackberry and Mint Salad Fruit 98. Strawberry Banana Trail Mix Nut 92.

Cinnamon Honey Almonds • 1 cup of whole raw • Pre-heat oven to 375 almonds • Toss almonds in the honey until • 2 tablespoons honey fully coated • 1 teaspoon cinnamon • Sprinkle cinnamon over the almonds and toss again (feel free to add more cinnamon to taste) • Spread almonds on an aluminum foil lined cookie sheet • Bake for 10-11 minutes • Remove the foil from the cookie sheet to let the almonds cool • Cool roasted almonds for 30 minutes 8 . Fat Burning Snacks NUT Snack Ingredients Recipe 1.

Mocha Almonds • 2 cups whole raw almonds • Pre-heat oven to 325 • 4 tablespoons honey • Line a cookie sheet with aluminum foil • 2 tablespoons unsweetened cocoa • Combine cocoa powder and powder coffee granules in a blender. and bake again for approximately 15 minutes • Cool for 30 minutes 9 . whisk together egg white and honey • 1 egg white • Add almonds to egg/honey mixture and toss until coated • Add cocoa/coffee powder. until toasted • Cool roasted almonds for 30 minutes 3. spread evenly • Dash of crushed red • Bake for approximately 20 pepper minutes.2. Blend for 30 seconds • 1 tablespoon coffee granules • In a bowl. and toss again • Spread almonds evenly on the cookie sheet • Bake for 15 minutes • Flip almonds one time. Rosemary Roasted Almonds • 2 cups whole raw almonds • Pre-heat oven to 325 • 1 tablespoon olive oil • Line a baking sheet with aluminum foil • 1 tablespoon finely chopped fresh rosemary • Combine all ingredients in a bowl and mix well until • 1/2 teaspoon chili powder almonds are fully coated • 3/4 teaspoon salt • Line almonds onto baking • 3/4 teaspoon black pepper sheet.

spread evenly • 1 teaspoon ground red • Bake for 10-15 minutes. or to taste toasted • Cool for 30 minutes 5.4. stirring occasionally • Drizzle cashews with lime juice when you remove them from the oven • Cool for 30 minutes 10 . Chili Spiced Almonds • 2 teaspoons chili powder • Preheat oven to 325 • 1 teaspoon curry powder • Combine all ingredients (besides almonds) in a bowl and • 1 teaspoon garlic powder mix well • 2 tablespoons olive oil • Line a cookie sheet with • 2 cups whole raw almonds aluminum foil • 1/2 teaspoon hot pepper • Add almonds to bowl and toss sauce until fully coated • 1/2 teaspoon black pepper • Spread almonds on cookie • 1/2 teaspoon sea salt sheet. or until pepper. Chili Lime Cashews • 2 cups whole raw cashews • Pre-heat oven to 350 • 1 lime (zested and juiced) • Line cookie sheet with aluminum foil • 1 teaspoon sea salt • Whisk together all spices and • 1/4 teaspoon ancho chili lime zest with egg white powder • Add almonds to the mixture • 1/4 teaspoon chipotle chili and coat evenly powder • Spread cashews evenly on the • 1/4 teaspoon crushed red cookie sheet pepper (or to taste) • Bake cashews for • 1 egg white approximately 30 minutes.

Herb Roasted Cashews • 2 cups whole raw cashews • Pre-heat oven to 375 • 1 ½ tablespoons olive oil • Line cookie sheet with aluminum foil • 1 tablespoon fresh rosemary. chopped finely • Mix all ingredients besides cashews in a bowl • 1 teaspoon fresh thyme. chopped finely • Spread cashews evenly on the cookie sheet • 1 teaspoon black pepper • Bake for 10-12 minutes • 1 teaspoon salt • Cool for 30 minutes 7. chopped finely • Add cashews and coat evenly with mixture • 1 teaspoon fresh oregano. (more or less to taste) ginger. two-inch long to the mixture and fully coat grated ginger the cashews • 3 tablespoon of sesame • Spread cashews evenly on the seeds cookie sheet • 1/2 teaspoon salt • Bake for 10-15 minutes. Salted Chocolate Covered • 2 cups roasted cashews • Spread cashews on parchment Cashews paper • 8 ounces 70%+ dark chocolate • Melt chocolate in a double boiler • 1 teaspoon sea salt • Lightly drizzle chocolate over cashews and quickly sprinkle with sea salt (while chocolate hasn’t dried) • Place in the refrigerator until chocolate is dry 8.6. Sriracha. stirring occasionally 11 . Sriracha Honey Roasted • 4 cups of whole raw • Pre-heat oven to 350 Cashews cashews • Line cookie sheet with • 1/2 cup of honey aluminum foil • 2 tablespoons of Sriracha • Whisk together honey. salt and olive oil in a medium sized bowl • 2 tablespoons of olive oil • Add cashews and sesame seeds • 1 approx.

9. Berry Trail Mix • 1 cup almonds (raw or • Mix all ingredients together roasted) and enjoy! • 1 cup pistachios • 1 cup cashews • 1/2 cup dried strawberries • 1/2 cup dried cranberries • 1/2 cup dried blueberries 10. Strawberry Banana Trail Mix • 1 cup almonds (raw or • Mix all ingredients together roasted) and enjoy! • 1 cup pistachios • 1/2 cup dried strawberries • 1/2 cup freeze dried banana slices 11. Tropical Trail Mix • 1/2 cup almonds (raw or • Mix all ingredients together roasted) and enjoy! • 1/2 cup hazelnuts • 1/2 cup macadamia nuts • 1/2 cup cashews • 1/4 cup dried pineapple • 1/4 cup dried banana • 1/4 cup dried papaya 12 .

Fat Burning Snacks FRUIT Snack Ingredients Recipe 12. large slices grated • In a bowl. cut into • Pre-heat oven to 450 3 slices each • Cut each tomato into three • 1/2 cup parmesan cheese. Baked Parmesan Tomatoes • 2 large tomatoes. mix together the • 1 teaspoon dried oregano parmesan. salt and pepper • Pinch of salt and pepper • Top each tomato slice with the • Parsley and/or fresh basil parmesan mixture for garnish • Bake for 5-10 minutes. dried oregano. or until cheese starts to turn golden • Remove from the oven and garnish with parsley and basil 13 .

diced • 1/2 cup chopped raw walnuts • 2 lemons. Watermelon Blackberry Mint • 3 cups of cubed • Combine all ingredients Salad watermelon besides lemon and lime in a bowl • 1 1/2 cups blackberries • Squeeze lemon and lime over • 2 tablespoons mint leaves the fruit finely chopped • Toss and serve • 1 lime • (Tastes best if fruit is • 1 lemon refrigerated) 15. Watermelon Cucumber Feta • 1/2 of a large watermelon • Cut the watermelon into bite- Salad sized cubes • 2 cucumbers • Cut cucumbers into slices • 1/2 red onion • Cut onion into small slices • 1/2 cup feta • Mix together watermelon. • 1/8 cup balsamic vinegar cucumber. • (Tastes best if fruit is chopped finely refrigerated) • 1/2 avocado. onion and feta in a • 1/2 cup olive oil bowl • Mix together the olive oil and vinegar and pour over salad. Lemon Avocado Raspberry • 3 cups raspberries • Toss all ingredients in a large Fruit Salad bowl and serve! • 1/4 cup mint leaves. mix and serve! (Tastes best if fruit is refrigerated) 14. Fat Burning Snacks 13. juiced • 1 tablespoon honey 14 .

honey • 2 tablespoons honey and cinnamon • 1/2 teaspoon cinnamon • Mound pecan mix into the pear halves 18. and then cut into slices 17. peeled • Pre-heat oven to 170 and cubed • Line a baking sheet with • 1/4 cup honey parchment paper • 1 tablespoon lemon juice • Put all ingredients in a food processor and blend on high • 1 teaspoon lime juice until smooth • Pinch of salt • Spread the mixture on the baking sheet evenly with a spatula • Place in the oven and bake for approximately 5 1/2 hours or until it is dry (sticky. Pear with Honey Pecans • 1 pear • Halve the pear and core with a melon baller or spoon • 1/4 cup pecans. chopped • In a bowl mix pecans. but not wet) • Let the fruit mix cool. Mango Honey Fruit Rollups • 3 cups ripe mango. Fat Burning Snacks 16. Frozen Grapes • 1 package of grapes • Wash grapes in cool water • Place grapes on paper towel and take another paper towel to wipe of excess water • Place grapes in a ziplock gallon bag and place in the freezer • Freeze for two hours • Store in ziplock bag in the freezer 15 .

reduce heat and simmer the apples for about 25-30 minutes until the apples are soft and falling apart • Pour the apple mixture into a blender or food processor. Cinnamon Apple Chips • 2 large apples • Preheat oven to 200 degrees • 2 teaspoons cinnamon • Wash and peel apples. but apple slices should contain no moisture when they are finished (may need up to an additional hour of baking time) 16 . core and slice the apples • 1/4 cup lemon juice • In a large pot. boil 1 ½ cups of water with the apples and • 2 teaspoons cinnamon lemon juice • 2 tablespoons honey • Once boiling. then slice thinly • Line a baking sheet with parchment paper • Spread apple slices on the baking sheet so they don’t overlap and sprinkle cinnamon • Bake for an hour and then flip the apple slices and bake for another hour • Baking time may vary. Cinnamon Applesauce • 4 pounds of apples • Peel. Fat Burning Snacks 19. adding the cinnamon and honey • Pulse the apple mixture in a food processor or blender until there are only small chunks of apple • Let the applesauce cool and store in an airtight container for up to 5 days or frozen for up to 2 months 20.

cinnamon. melted • Place apples in a small baking dish and add water to the • 1/3 cup water bottom of the dish • Bake for 30-35 minutes until apples are tender 17 . butter and honey • 1/2 teaspoon cinnamon • Remove the core of the apple. place raisins • 1 tablespoon almond milk and cranberries • 1/4 cup plain Greek yogurt • Pour liquid mixture over the • 1 tablespoon honey cranberries and raisins and mix • 1 cup raisins thoroughly • 1 cup dried cranberries • Cover a baking sheet with wax paper • Spread the mixture over the baking sheet and place in the freezer • Freeze for one hour • Break apart into small pieces if necessary and store in the freezer 22. Fat Burning Snacks 21. • 1/8 teaspoon ginger leaving the bottom of the • Pinch of allspice apple intact (use an apple corer or paring knife • 1 tablespoon honey • Fill apples with nut mixture • 1 tablespoon grassfed butter. • 1/4 cup chopped cashews allspice. Yogurt Covered Raisins and • 1 tablespoon water • Mix together all ingredients Cranberries besides raisins and cranberries • 1 teaspoon vanilla • In a separate bowl. ginger. Baked Apples with Honey • 2 large apples • Preheat oven to 350 Pecans • 1/4 cup chopped pecans • In a bowl mix together pecans. cashews.

Fat Burning Snacks 23. checking every 15 minutes after the first hour to see if golden • Let cool for 30 minutes (chips will harden during the cooling process) 18 . Banana Chips • 2 bananas • Preheat oven to 175 • 1 ¾ cups water • Boil water on the stove and add squeeze juice out of the • 1/2 lemon lemon into the water and add • 1 ½ tablespoons honey honey and cinnamon • Sprinkle of cinnamon • Stir water on low and let simmer • Slice banana into ½ inch pieces • Brush each banana slice on both sides with the honey water and place on a baking sheet • Bake for 1-2 hours. Frozen Almond Butter • 2 bananas • Peel bananas and slice into 1/2 Banana Bites inch thick pieces • 2 tablespoons almond butter • Place on a baking sheet lined with wax paper • Sprinkle of cinnamon • Melt almond butter with a double boiler • Drizzle almond butter generously over banana slices • Sprinkle with cinnamon • Cover baking sheet and place baking sheet in freezer for 1-2 hours • Store in a re-sealable baggie or Tupperware 24.

Fat Burning Snacks 25. and finely • 1 lime chop removing the core and • 3 kiwis seeds • 1 pound strawberries • Peel and finely chop the kiwis • 1/2 pound raspberries • Remove the strawberry stem • 1 tablespoon honey and finely chop • 4 tablespoons natural fruit • Combine all chopped fruit and preserves raspberries (Continued on the next page) 19 . heat vinegar • 1/4 teaspoon black until it boils and then reduce pepper heat to medium/low to simmer • Salt to taste and stir frequently for 5-8 minutes until it has a bit of syrupy consistency • Halve and seed the avocados • Spread the garlic and olive oil over the top of each half of the avocado • Bake avocados on a baking sheet for approximately 10-15 minutes until flesh is soft • Remove from the oven and drizzle generously with balsamic reduction • Add additional salt and pepper to taste 26. Balsamic Baked Avocados • 2 large avocados • Preheat oven to 400 • 2 teaspoons olive oil • Heat oil in a pan and sauté garlic on medium heat for 2 • 2 cloves garlic. minced minutes • 1/4 cup balsamic vinegar • In a separate pot. Fruit Salsa • 2 apples • Juice the lemon and lime and set aside • 1 lemon • Peel the apples.

lemon and lime juice • Serve with banana chips or celery or on top of plain Greek yogurt 27. celery. juiced • 1/2 lemon. Yogurt Covered Blueberries • 1 cup plain Greek yogurt • Line a baking sheet with parchment paper • 6 ounces fresh blueberries • Mix together yogurt and honey • Drizzle of honey • Dip each blueberry into the yogurt with a toothpick fully coating the blueberry • Line the blueberries on the baking sheet • Freeze for 1-2 hours • Store in a airtight container in the freezer 28. minced. finely • Finely chop and mix all chopped ingredients together • 1 cup onions (red or white) • Enjoy with zucchini chips. preserves. juiced 20 . finely chopped • 1 lime. Fat Burning Snacks • Mix in the honey. • 1/4 cup jalapeno. other Fat Burning Snack chips. or heaped on half of an seeds removed avocado • 1/3 cup fresh cilantro. Pico de Gallo • 2 Roma tomatoes.

finely smooth salsa. other peppers Fat Burning Snack chips. • 2 teaspoons salt on eggs or heaped on half of an avocado 21 . Spicy Salsa • 3 (28 ounce) cans diced • Cut the inner membrane of the tomatoes jalapeno and remove the seeds (keep some seeds if you like • 1 large bunch cilantro. Fat Burning Snacks 29. celery. run it through the chopped blender) • 5 cloves minced garlic • Store in the refrigerator • 2 teaspoons crushed red • Enjoy with zucchini chips. extra spicy!) finely chopped • Chop all veggies finely and mix • 5 jalapenos together (if you want really • 2 white onions.

Fat Burning Snacks SWEET Snack Ingredients Recipe 30. and add coconut • 1 tablespoon coconut oil oil and honey to • 1 tablespoon honey coconut/almond milk mixture • 20 raw almonds • Place mixture in the • 8 ounces 70%+ dark refrigerator of 10 minutes (to chocolate help set) • Line a cookie sheet with parchment paper • Take small scoops (ping pong ball sized) of the coconut mixture and form into small rectangles (Recipe continued on the next page) 22 . Almond Joys • 2 cups shredded • Mix together almond milk and unsweetened coconut coconut and set aside (to soften coconut) • 1/2 cup unflavored almond milk • Melt coconut oil in the microwave.

melted chocolate and 1 tablespoon of the cocoa powder to the avocado mixture. Fat Burning Snacks • Press an almond into each coconut rectangle • Refrigerate the coconut mixture rectangles for another 10 minutes • Melt chocolate in a double boiler • Drizzle chocolate over coconut almond rectangles until coated • Refrigerate again for 20 minutes until chocolate is hardened 31. remove Truffles the seed and scoop the flesh • 8 ounces 70%+ dark into a small bowl chocolate • Mash the avocado until • 2 tablespoons honey completely smooth • 2 tablespoons unsweetened • Melt chocolate in a double cocoa powder (divided) boiler • Add honey. Stir together until completely mixed • Put the avocado mixture in the refrigerator for 25 minutes to one hour. until partially set • Put remaining tablespoon of cocoa powder onto a piece of parchment paper • Scoop small dollops of the mix and roll into 1 inch balls (Recipe continued on the next page) • Roll the balls in the cocoa 23 . Chocolate Avocado • 1 ripe avocado • Halve the avocado.

baking soda and salt • 1/2 teaspoon baking to the food processor and powder blend again • 1/4 teaspoon baking soda • Fold in chocolate pieces • 1/4 teaspoon salt • Divide mixture into lined muffin tins • 8 ounces 70%+ dark chocolate pieces • Bake for approximately 15 minutes 33. Banana Almond Butter • 2 ripe bananas (mashed) • Pre-heat oven to 350 Muffins • 4 tablespoons almond • Combine almond butter. butter coconut oil and honey in a food processor and blend until • 1 tablespoon coconut oil completely smooth • 1/4 cup honey • Add ground oats. Frozen Chocolate Banana • 2 bananas • Peel bananas and slice into 1/2 Bites inch thick pieces • 8 ounces 70%+ dark chocolate • Place on a baking sheet lined with wax paper • Melt chocolate with a double boiler • Drizzle chocolate generously over banana slices • Cover baking sheet and place baking sheet in freezer for 1-2 hours • Store in a re-sealable baggie or Tupperware 34. Apple Pie Bars • 1 1/2 cup walnuts • Place dates in food processor 24 . baking • 1 cup oats (ground) powder. Fat Burning Snacks powder to lightly coat the outside of the ball • Sprinkle additional cocoa powder over the top. if desired 32.

Almond Coconut Bars • 1 1/2 cups dates. coconut. then cut into bars • Store in an airtight container in the refrigerator 36. Fat Burning Snacks • 1 cup dried apples and blend until smooth • 1 cup dates. Chocolate Cashew Cookie • 1 1/2 cups dates. leaving some chunks of • 1/2 teaspoon cinnamon apple and walnuts • 1/8 teaspoon nutmeg • Add additional dates if • 1/8 teaspoon ginger mixture needs more stickiness • 1/8 teaspoon salt to bind • Add mixture to a baking pan lined with wax paper and distribute evenly • Refrigerate for at least two hours. pitted • Add all other ingredients and blend. then cut into bars • Store in an airtight container in the refrigerator 35. • 1/8 teaspoon cinnamon leaving small bits of almond chunks (add small amounts of • 1/8 teaspoon salt water if mix is too dry) • Add mixture to a baking pan lined with wax paper and distribute evenly • Refrigerate for at least two hours. pitted • Place dates in a food processor and blend until • 1 cup raw almonds smooth • 1 teaspoon vanilla extract • Add almonds. vanilla. pitted • Place dates in a food 25 . • 1/4 cup coconut cinnamon and salt and blend.

Chocolate Apricot Chia • 1 cup dried apricots • Combine apricots. Dark Chocolate • 1 cup 70%+ Dark chocolate • Melt chocolate in a double 26 . then cut into bars • Store in an airtight container in the refrigerator 37. Fat Burning Snacks Bars • 1 cup raw unsalted cashews processor and blend until smooth • 1 teaspoon vanilla • Add cashews and vanilla and • 8 ounces 70%+ dark blend leaving small bits of chocolate cashew chunks • Break chocolate into tiny pieces and fold into the mixture • Add mixture to a baking pan lined with wax paper and distribute evenly • Refrigerate for at least two hours. almond Bars butter and coconut oil in the • 1 cup white chia seeds food processor and blend until • 1/4 cup almond butter smooth • 2 tablespoons coconut oil • Add the rest of the ingredients • 1/4 cup 70%+ dark and pulse the food processor chocolate pieces leaving small chunks of the ingredients • 1/4 cup raw sunflower seeds (shelled) • Add mixture to a baking pan lines with wax paper • Refrigerate for at least two hours. then cut into bars • Store in an airtight container in the refrigerator 38.

With a second • Chopped almonds. Frozen Macadamia • 1 cup unsweetened coconut • Preheat oven to 350 27 . Fat Burning Snacks Macadamia Bark pieces boiler • 1/2 cup macadamia nuts • Chop macadamia nuts into small pieces • Spread chocolate evenly on a baking sheet lined with wax paper • Sprinkle nuts evenly over the chocolate • Freeze for an hour and then break into pieces • Store in an airtight container in either the freezer or refrigerator 39. if desired • Place apple in the freezer for 20 minutes or until chocolate is hardened 40. Chocolate Covered Apples • 1 apple • Melt chocolate in a double boiler • 1/4 cup 70%+ dark chocolate pieces • Slice apple and place on a paper towel. pat excess juice or macadamia nuts off of the apples (so chocolate (optional) will stick) • Arrange apple on a baking sheet lined with wax paper • Drizzle chocolate over the apple and sprinkle with nuts. cashews paper towel.

Fat Burning Snacks Coconut Bars flakes • Put coconut flakes on a baking sheet and toast for about 5 • 1 ½ cups raw. Frozen Yogurt and • 1 cup plain Greek yogurt • Put yogurt in the freezer for Strawberries one hour • 1/2 cup strawberries • Slice strawberries • Drizzle of honey • Scoop frozen yogurt into a bowl. blending until smooth • Add the coconut flakes. top with strawberries and drizzle with honey 28 . unsalted minutes macadamia nuts • Line a 8x8 baking pan with • 1 tablespoon chia seeds parchment paper • 1 teaspoon cinnamon • In a food processor. combine • 1/2 teaspoon nutmeg liquid coconut oil and • Pinch of sea salt macadamia nuts. cinnamon and nutmeg and blend for a couple more seconds • Pour the batter into the pan and sprinkle with sea salt • Freeze the bars for about 35 minutes and cut into small bars • Store in the freezer 41. chia seeds.

Fat Burning Snacks VEGGIE Snack Ingredients Recipe 42. Lemon Garlic Zucchini • 4 small zucchinis • Slice thick pieces of the zucchini and lay on a flat • Pinch of salt surface • Pinch of fresh ground • Sprinkle top side of zucchini pepper with salt and pepper (and red • 1 tablespoon olive oil or pepper flakes if desired) coconut oil • Heat butter and oil in a pan • ·1 teaspoon grass fed and place zucchini in a single butter layer on the pan • 1 tablespoon minced garlic • Allow zucchini to brown on • 2 tablespoons fresh lemon one side. and flip to the other juice side to brown • 2 teaspoons red pepper • Place zucchini in a bowl flakes (optional) (Recipe continued on the next page) 29 .

Baked Mesquite Zucchini • 2 medium zucchini. or • 1/2 teaspoon pepper until asparagus is cooked • 2 teaspoon minced garlic through and slightly browned • 1 teaspoon lemon juice • Zest of 1/2 of a lemon • Sprinkle of crushed red pepper (optional) 44. Roasted Lemon Feta • 1 bundle of asparagus. • Pre-heat oven to 425 Asparagus washed and drained • Spread asparagus evenly on a • 1/4 cup olive oil or coconut baking dish oil • Combine the rest of the • 1/2 cup feta ingredients and pour mixture evenly over the asparagus • 1 teaspoon salt • Bake for 10-15 minutes. thinly • Pre-heat the oven to 260 Chips sliced • Line baking sheets with • 1 tablespoon olive oil parchment paper • 1/2 teaspoon chili powder • Place the sliced zucchini in a single layer on a paper towel • 1 teaspoon sea salt and another paper towel on • 1/2 tablespoon paprika top of the zucchini and press • 1/2 teaspoon black pepper out the excess moisture (so they bake more quickly and • 1/2 teaspoon garlic crisp) powder • Mix together all of the spices • Toss the zucchini in the olive oil in a large bowl (Recipe continued on the next page) 30 . Fat Burning Snacks • With butter and oil still in the pan. sauté the garlic for about a minute and add the lemon juice • Pour sauce over zucchini and serve immediately 43.

and pat • Sprinkle of crushed red beans dry with a paper towel pepper (optional) • Heat olive oil in a pan and sauté beans for 3-5 minutes • Add minced garlic and cook for an additional minute • Add salt and pepper to taste. Garlic Green Beans • Ice • Boil a large pot of water • 2 tablespoons olive oil • Salt the green beans and place in the boiling water to cook for • 1 1/2 pounds trimmed 3-4 minutes green beans • Transfer beans to a bowl of ice • 3 cloves minced garlic water to stop the cooking • Salt and pepper process. remove. and then flip the slices and bake for another 30 minutes. If you want a stronger flavored chip. and serve 31 . Fat Burning Snacks • Add a teaspoon of the spice blend (save the rest for future batches. add an additional 1/2 teaspoon of the spice blend as desired) • Place zucchinis on the baking sheet in a single layer • Bake for 1 hour. check frequently after 30 minutes until crisp • Remove chips from oven and let cool on a paper towel • Sprinkle additional seasoning to taste 45. If chips need a little more baking time.

Then. cut into • Pre-heat oven to 400 2-3" strips • Mix all spices together in a • 2-3 tablespoons of olive oil bowl with olive oil and stir • Zest from one lemon • Stir in zucchini strips and coat evenly with oil mixture • 1/2 teaspoon chili powder • Spread zucchini evenly on a • 1/4 teaspoon of ground baking sheet lined in cayenne red pepper parchment paper • 1/2 teaspoon cumin • Bake for 15 minutes and then • 1/2 teaspoon paprika flip the zucchini and bake for (Ingredients continued on an additional 8-10 minutes the next page) 32 . Fat Burning Snacks 46. Spicy Zucchini Fries • 2 medium zucchini. then flip the carrots to bake evenly and bake for an additional 10 minutes (or until tender) 47. Browned Butter Honey • 1 bag baby carrots (or 6 • Pre-heat oven to 350 degrees Glazed Carrots regular sized carrots cut • Cut carrots into small strips into sticks) • Brown butter in a sauce pan • 3 tablespoons grass-fed using medium heat and butter whisking the butter • 1 tablespoon honey continuously until it is light brown. remove the • 1 tablespoon fresh thyme butter from the heat into a • Pinch of salt (optional) small bowl • Stir honey into the butter while still hot • Toss the carrot sticks in the honey butter glaze and spread evenly on a baking sheet covered in parchment paper • Sprinkle thyme evenly over carrots • Bake carrots for 10 minutes.

Basil Cucumber Salad • 1 (15 ounce) can of • Mix together all ingredients in chickpeas. rinsed a bowl and serve! • 1/2 English cucumber or 3 Persian cucumbers (thinly sliced) • 1/2 cup basil leaves chopped finely • 1/4 small yellow onion. thinly sliced • 1 tablespoon olive oil • 1 tablespoon red wine vinegar • 1/4 teaspoon oregano • 1/4 teaspoon salt • 1/4 teaspoon pepper 33 . Fat Burning Snacks • 1/2 teaspoon ground black pepper • 1/2 teaspoon dried oregano • 1/2 teaspoon sea salt • 1/2 teaspoon crushed red pepper (optional) 48.

black or • Pour into a bowl and serve assorted olives • Store in an airtight container in • 1/4 pound feta cheese the refrigerator 34 . Fat Burning Snacks 49. Kosher Dill Pickles • 3 cups water • Place dill and garlic cloves at the bottom of a mason jar • 2 dill flowers (fresh or dried) • Fill the jar with the cucumbers • 3 garlic cloves peeled and • Sprinkle salt over cucumbers halved • Pour vinegar in the jar • 4 medium pickling • Boil the water and pour in the cucumbers. Marinated Olives and Feta • 1 cup olive oil • Heat olive oil in a pan on the stove to low heat • 1/2 teaspoon dried oregano • Add spices and allow to infuse for 3 minutes • 1/2 teaspoon dried thyme • Add the olives to the oil and • 1/2 teaspoon dried sauté for 1 minute rosemary • Allow the spice infused oil to • 1/2 teaspoon black pepper cool to room temperature • 1/4 teaspoon crushed red • Cube the feta cheese into pepper (optional if you like small pieces and add to the spicy!) cooled oil/olive mixture • 1/4 pound green. halved jar to fill to the top • 1 tablespoon coarse • Put the lid on the jar tightly Kosher salt and shake the jar to dissolve • 1/2 cup white vinegar the salt • Place the jar upside down in the sunlight and let sit unrefrigerated for five days • On the fifth day place in the refrigerator (must then be kept in the refrigerator and will be best if eaten within 2-3 weeks 50.

Pickled Asparagus • 2 cloves of garlic (peeled) • Put all spices at the bottom of the mason jar • 1/2 teaspoon salt • Wash asparagus and cut off • 1 teaspoon dill the bottom of the stems so • 1 teaspoon dried oregano they fit in the jar • 1 teaspoon mustard seeds • Boil water and vinegar • 1/2 teaspoon black together peppercorns • Pour vinegar brine to fill the • 1/2 teaspoon rosemary jar. Fat Burning Snacks 51. Crispy BBQ Green Beans • 16 ounces green beans • Pre-heat oven to 400 degrees • 1 tablespoon olive oil or • Rinse. trip and blanch the coconut oil green beans in boiling water for 2-3 minutes • 3-4 teaspoons of BBQ spice mix • Drain the beans and set on a paper towel to dry BBQ SPICE MIX: • Mix together the spices for the • 1 tablespoon smoked BBQ mix paprika • Toss the green beans in olive • 1 tablespoon chili powder oil • 1 teaspoon coriander • Add 3 teaspoons of BBQ spice • 1 teaspoon sea salt mix and toss green beans • 1 teaspoon cumin • Add additional BBQ spice mix (Ingredients continued on to taste next page) (Recipe continued on next page) 35 . leaving 1/4 inch at the top of the jar and then secure jar • 1/2 teaspoon crushed red lid pepper flakes (optional if you like spicy!) • Process asparagus for 15 minutes in a boiling water bath • 1 bundle of asparagus canner • 1 cup white vinegar • Remove the from the boiling • 1 cup water water and set on the counter to seal • (Above recipe meant for one quart sized jar) 52.

and bake for an additional five minutes 36 . frequently checking to avoid burning the beans • Once beans are baked through. cool and enjoy! • Store in an airtight container in the refrigerator 53. Cauliflower Bites • 1 head of cauliflower • Pre-heat oven to 400 degrees • 1 tablespoon olive oil • Cut cauliflower into bite sized pieces and put in a bowl • 1/2 teaspoon ground cumin • Pour olive oil over the cauliflower and add spices to • 1 teaspoon chili powder the bowl • 1/2 teaspoon salt • Toss until cauliflower is well • 1/2 teaspoon black pepper coated with the spices • 1/2 teaspoon crushed red • Spread cauliflower on a baking pepper (optional) sheet and bake for 5 minutes • Stir the cauliflower. remove from the oven. Fat Burning Snacks • 1 teaspoon cayenne • Put a wire rack on a cookie pepper sheet and spread green beans evenly • 1 teaspoon black pepper • Bake green beans for 20 • 1/2 teaspoon dry mustard minutes and remove any • 1/2 teaspoon dried thyme smaller beans that may already be browned. Bake for additional time as needed in five minute increments.

Buffalo Roasted Cauliflower • 1 head of cauliflower • Pre-heat oven to 400 • 1 tablespoon olive oil • Cut cauliflower into bite-sized pieces • 1/3 cup hot sauce • Toss cauliflower in olive oil. • Black pepper to taste Pour sauce over the cauliflower and mix until florets are covered with sauce • Spread cauliflower back onto the baking sheet and bake for an additional five minutes • Remove from the oven and flip the cauliflower and bake for another five minutes 37 . • 1 teaspoon crushed red salt. if you pepper and bake for 20 like spicy!) minutes • Salt and black pepper to • Remove cauliflower from the taste oven. pepper and crushed red pepper (optional. put into bowl and toss in hot sauce 55. Balsamic Glazed Cauliflower For Cauliflower: • Preheat oven to 450 • One large head cauliflower • Cute the cauliflower into bite size pieces • 1/2 cup almond or coconut flour • Combine flour and milk in a bowl and whisk together • 1/2 cup regular unsweetened coconut or • Line a baking sheet with almond milk parchment paper For Sauce: • Spread cauliflower on baking sheet in a single layer • 1/4 cup balsamic vinegar • Bake for 15-20 minutes • 2 tablespoons olive oil • While cauliflower is baking. • 1/4 cup honey combine all sauce ingredients • 2 cloves crushed garlic and whisk together in a bowl • 2 teaspoons fresh. Fat Burning Snacks 54. minced • Remove cauliflower from the rosemary oven and scoop into a bowl.

Cucumber Sandwiches • 1 cucumber • Slice the cucumber into ½ inch thick pieces • 3 tablespoons hummus • Spread the hummus on half of • 3 slices of chicken or the slices of cucumber turkey • Top the slices covered with hummus with pieces of chicken or turkey • Top the sandwich with another piece of cucumber and enjoy! 38 . then place into a larger bowl • In a separate small bowl. mix together the oil. Fat Burning Snacks 56. Cinnamon Honey Radish • 10-15 radishes • Preheat oven to 350 Chips • 1 tablespoon coconut oil • Slice radishes thinly into ¼ or olive oil inch slices and place in microwave safe bowl • 1 tablespoon honey • Microwave the radishes for 30 • 2 tablespoons cinnamon seconds and drain any water at the bottom. honey and cinnamon and then pour over the radishes • Mix the radishes so they are fully coated • Line a baking sheet with parchment paper and spread the radishes evenly on the sheet • Bake for 15 minutes at 350 • Reduce the temperature to 220 • Flip the radishes and bake for an additional 20-25 minutes until crisp 57.

Fat Burning Snacks
58. Mashed Cauliflower • 1 large head cauliflower • Wash and cut the cauliflower
“Potatoes” into florets
• 6 cloves of garlic, minced
• Peel and slice the garlic cloves
• 2 tablespoons grassfed
butter • Place the cauliflower and garlic
on the stove to steam and
• 1/2 teaspoon black pepper
sprinkle with salt
• Salt
• Steam the cauliflower and
garlic for 10 minutes or until
florets are soft
(Recipe continued on the next
page)
• Drain everything in a colander
and then place in a food
processor
• Add pepper and butter to the
food processor and blend until
smooth

39

Fat Burning Snacks
59. Cucumber Dill Salad • 2 large cucumbers • Peel, halve, seed and slice the
cucumbers into 1/2 inch pieces
• 2 tablespoons plain Greek
yogurt • In a bowl, combine yogurt, dill
salt, pepper, garlic powder
• 1/2 tablespoon dill
and mix
• 1/2 tablespoon white wine
• Add cucumber to bowl and
vinegar
mix
• 1/2 teaspoon garlic
• Store covered in the
powder
refrigerator
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

60. Sweet and Spicy Cucumbers • 3 cucumbers, sliced • Slice cucumbers into ½ inch
slices
• 1/4 cup red wine vinegar
• Combine all ingredients in a
• 1/2 tablespoon honey
bowl and mix well
• 1 teaspoon crushed red
• Store in the refrigerator in an
pepper flakes
airtight container
• 1/4 teaspoon pepper

40

Fat Burning Snacks
SPREAD

Snack Ingredients Recipe
61. Espresso Vanilla Almond • 1 cup raw almonds • Combine almonds, vanilla
Butter beans and coffee in a food
• 1-2 tablespoons ground
processor and blend for 5-7
coffee beans (use 2 for
minutes, until finely ground
stronger coffee flavor)
• Add remaining ingredients to
• 1 tablespoon maple syrup
the food processor and blend
• 2 tablespoons honey
• If mixture is too dry for your
• 2 teaspoons ground vanilla taste, add small amounts of
beans water to reach your desired
• 1/2 teaspoon sea salt consistency
• Store in the refrigerator for up
to two weeks
• Enjoy a tablespoon of the
butter with a banana, apple or
other fruit of your choice (or
just plain by itself!)

41

Simple Guacamole • 2 ripe avocados • Scoop the flesh out of the avocados • 1/2 lime. chopped • Enjoy with sliced veggies or • 1/2 lime. diced ingredients and serve • 1/3 cup cilantro. Watermelon Feta • 2 ripe avocados • Scoop the flesh from the Guacamole avocados and mash in a bowl • 1 cup cubed watermelon (very small cubes!) • Add the rest of the ingredients to the bowl and mix together • 1/2 cup feta cheese • Enjoy with sliced veggies or • 1/2 cup chopped cilantro Zucchini Chips (recipe in this • 1/2 diced red onion manual!) • 1/2 diced jalapeño • 1/2 lime (juiced) • 1/2 lemon (juiced) • Salt and pepper to taste • 1 teaspoon crushed red pepper (optional) 63. juiced Zucchini Chips (recipe in this • Pinch of salt manual!) 42 . Cilantro Guacamole • 2 ripe avocados • Scoop the flesh out of the avocados • 1/4 cup red onion. Fat Burning Snacks 62. diced • Mash the flesh with the other • 1/2 jalapeño. juiced • Mash the flesh with the lime • 1 teaspoon garlic salt juice and garlic salt and serve • Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 64.

until spinach is chopped wilted. juiced spices and blend with the • 1 teaspoon salt mixture until smooth • 2 teaspoons cumin • Add small amounts of water to make mixture smoother. juiced • 1 tablespoon tahini past 66. Feta Avocado Hummus • 1 can garbanzo beans • Put all ingredients in a food processor and blend until • 2 ripe avocados smooth! • 1/2 cup olive oil • Enjoy with sliced veggies or • 1 cup crumbled feta Zucchini Chips (recipe in this cheese manual!) • 2 limes. Spinach Artichoke Hummus • 2 tablespoons olive oil • Sauté olive oil. Add the artichokes and • 5 ounces fresh spinach sauté for another minute • 1 can artichoke hearts. peeled and minutes. if • 1 teaspoon paprika needed • Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 43 . • Combine garbanzo beans. artichoke and • 1 lemon. Fat Burning Snacks 65. garlic and spinach in a pan for about 4 • 5 garlic cloves. drained tahini and lemon juice in a • 2 cans garbanzo beans food processor and blend until smooth • 2 tablespoons Tahini past • Add spinach.

juiced reach desired consistency • 2 tablespoons tahini paste • Enjoy with sliced veggies or • 1/4 teaspoon paprika Zucchini Chips (recipe in this • 1 teaspoon cumin manual!) • 1/2 cup roasted red peppers • 1 teaspoon crushed red pepper flakes • 1/4 cup feta cheese 44 . toss • 5 garlic cloves. dried garlic. tablespoon of olive oil drained • Add beans and sautéed garlic • 5 tablespoons olive oil to a food processor and blend (separated) • In a separate bowl. poppy seeds. sesame chopped seeds. • With the food processor still minced onion running add in remaining olive • 2 tablespoons toasted oil to get desired consistency sesame seeds • Add hummus to a bowl and • 1 tablespoon poppy seeds pour the seasoning over the • 1 tablespoon dried minced top. Drizzle with a small garlic amount of olive oil and serve • 1 teaspoon sea salt flakes • Enjoy with sliced veggies or Zucchini Chips (recipe in this • 1/2 teaspoon paprika manual!) • 1/4 teaspoon black pepper 68. separated • Combine all ingredients in food processor and blend until • 3 cloves garlic. sea salt and • 1/2 teaspoon salt black pepper • 2 tablespoons dried. paprika. peeled and together dried onion. drained • Sauté garlic in 1 tablespoon of Hummus olive oil • 3 tablespoons olive oil. “Everything Bagel” • 2 cans cannelloni/great • Sauté garlic cloves in 1 Hummus northern white beans. Roasted Red Pepper • 1 can chickpeas. Fat Burning Snacks 67. peeled and smooth chopped • Add small amounts of water to • 1/2 lemon.

lemon • 1/2 cup tahini paste juice. Fat Burning Snacks 69. Classic Hummus • 1 can chickpeas. tahini. “Refried” Bean Dip • 2 cans of beans (black or • Drain and rinse beans and pinto) place them in a food processor • 3/4 cup salsa • Add half of the salsa and the • 1/4 teaspoon garlic spices to the food processor powder and blend for 1 minute • 1/4 teaspoon onion • Add additional salsa and powder blend for another minute • 1/4 teaspoon cumin • Add additional salt and • 1/4 teaspoon chili powder pepper to taste • 1/4 teaspoon black pepper • Enjoy with zucchini chips or • 1/4 teaspoon crushed red other Fat Burning Snacks chips pepper • 1/4 teaspoon salt 71. Almond Butter Fruit Dip • 1 cup plain Greek Yogurt • Mix all ingredients together in a bowl • 1/4 cup almond butter • Enjoy with apple slices or • 1/2 tablespoon honey other fruits • Sprinkle of cinnamon 45 . juiced until smooth • 3 garlic cloves. garlic and salt and blend • 1/2 lemon. peeled and • Add small amounts of water to chopped the mixture until desired • 1 teaspoon salt consistency is reached • Sprinkle of paprika • Serve with a sprinkle of paprika • Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!) 70. drained • Place chickpeas in a food processor and blend • 1 tablespoon olive oil • Add olive oil.

frozen • 1 1/2 cup fresh spinach • 2 tablespoons honey • 1 cup crushed ice 73. Snickerdoodle Green • 1 banana. peeled. Fruity Green Smoothie • 1 banana. peeled. frozen • Blend all ingredients together until smooth! • 1 orange. frozen • Blend all ingredients together Smoothie until smooth! • 1 ripe avocado • 1 cup blueberries • 1 teaspoon cinnamon (Ingredients continued on next page) 46 . Fat Burning Snacks SMOOTHIE Snack Ingredients Recipe 72. chopped. peeled. frozen • 1/2 cup pineapple.

peeled. frozen • Blend all ingredients together Cup Protein Shake until smooth! • 1 cup unsweetened almond milk or coconut water • 2 scoops chocolate protein powder • 1 tablespoon almond butter • 1 teaspoon vanilla • 4 ice cubes 47 . Pumpkin Pie Protein Shake • 1 banana. frozen • Blend all ingredients together until smooth! • 1 ripe avocado • 1 cup blueberries • 1/2 cup raspberries • 1 cucumber. peeled. Blueberry Green Smoothie • 1 banana. peeled. peeled. sliced • 1 1/2 cups spinach • 1/2 cup coconut water 74. peeled. Chocolate Almond Butter • 1 banana. sliced • 1 1/2 cups spinach • 1/2 cup coconut water 75. Fat Burning Snacks • 1 cucumber. frozen • Blend all ingredients together until smooth! • 1/3 cup pumpkin puree • 1/4 cup plain Greek yogurt • 3/4 cup unsweetened almond milk or coconut water • 1 scoop vanilla protein powder • 1/2 teaspoon cinnamon • 1/4 teaspoon pumpkin pie spice • 4 ice cubes 76.

Fat Burning Snacks 77. Thin Mint Protein Shake • 1 banana. Mocha Protein Shake • 1 cup coffee • Blend all ingredients together until smooth! • 2 tablespoons unsweetened almond milk or coconut water • 1 scoop chocolate protein powder • 4 tablespoons plain Greek yogurt • 4 ice cubes • Drizzle of honey 48 . peeled. frozen • Blend all ingredients together until smooth! • 2 scoops chocolate protein powder • 1 cup unsweetened almond milk or coconut water • 1 1/2 cups fresh spinach • 2 drops peppermint extract (add more to taste) • 4 ice cubes 78.

pitted seeds and water) • 1/4 cup dried cherries • Pulse the blender • 2 tablespoons unsweetened approximately 20 times. Almond + Date Chocolate • 1 cup sliced almonds • Add all ingredients to a blender Chip Energy Bites (besides chocolate. Fat Burning Snacks PROTEIN Snack Ingredients Recipe 79. pumpkin • 8 dates. until coconut flakes the dates are broken down and • 1 teaspoon maple syrup the mix is coarsely chopped together • 1 teaspoon honey • Add chocolate pieces and • 1/4 cup 70%+ dark pumpkin seeds and pulse the chocolate pieces blender 5 more times until • 2 tablespoons pumpkin ingredients are mixed seeds • Scoop tablespoon sized balls of • 1 tablespoons water the mixture with a melon-baller 49 .

Almond Butter Flax Bites • 1 cup dry old-fashioned oats • Mix all ingredients in a bowl • 1/4 cup 70%+ dark • Roll into 1 inch balls chocolate pieces • Refrigerate until ready to eat • 1/2 cup almond butter • 1/2 cup ground flaxseed • 1/3 cup honey • 1 teaspoon vanilla extract 82. cubed • Refrigerate for 3-4 hours • 1 lime. • 3 Tablespoons Chia Seeds chia seeds. (slivered or roughly chopped) • Pour almond butter mixture over the quinoa mixture and • 1/4 cup 70%+ dark mix until quinoa is fully coated chocolate pieces • Take small scoops of the mixture and squeeze in your hands to create 1 inch balls • Place balls on a piece of parchment paper and place in the freezer • Take the energy bites out of the freezer to soften before eating 81. finely chopped • Sprinkle of parsley • Salt and pepper to taste 50 . Dark Chocolate Almond • 1/2 cup almond butter • Combine almond butter and Butter Energy Bites honey in a small pan and melt • 1/4 cup honey together until they are a liquid • 2 1/2 cups cooked quinoa consistency • 2/3 cups old fashioned oats • Mix together cooked quinoa. chocolate and chopped almonds • 1/2 cup almonds. Smoked Salmon Ceviche • 1 pound smoked salmon • Toss all ingredients together in fillets. Fat Burning Snacks 80. cubed a large bowl (make sure the fish and avocado are well coated • 1/2 cup green onions. diced with lime juice) • 1 avocado. juiced • 1/4 cup basil.

Apple and Almond Butter • 1 apple. diced • Wisk eggs and water in a large • 1/4 cup asparagus bowl and pour into muffin tins • 1 jalapeño. sliced • Spread almond butter on apple slices and sprinkle with • 1 tablespoon almond butter cinnamon • 1/2 teaspoon cinnamon 51 . diced and sauté • 1/4 cup red pepper. Fat Burning Snacks 83. diced (optional) • Add chorizo and veggies to • Salt and pepper to taste muffin tins • Bake for 15 minutes or until completely cooked 84. sliced • Place sliced apple on a plate with cottage cheese • 1/2 cup cottage cheese • Sprinkle cottage cheese with • 1/2 teaspoon cinnamon cinnamon and drizzle with • Drizzle of honey honey 85. Egg and Chorizo “Muffins” • 1 pound ground chorizo • Pre-heat oven to 350 • 8 eggs • Cook chorizo in a large pan • 3 ounces water • “Grease” a muffin tin with coconut oil • 2 tablespoons coconut oil • Add veggies to chorizo in pan • 1/2 cup onion. Apple and Cottage Cheese • 1 apple.

separate bowl. Carrot Cake Protein Bars Dry • Preheat oven to 375 • 1/2 cup coconut or almond • Line baking sheet with flour parchment paper • 1/2 cup protein powder • Combine and mix all wet (unflavored or vanilla) ingredients • 1/4 cup ground flax seed • In a larger. mix together dry ingredients • 1/2 cup shredded carrots • Add wet ingredients to the dry • 1/4 cup raisins ingredients and mix until • 2 teaspoons cinnamon smooth • 1/2 teaspoon ground • Let the mixture sit for 2 minutes nutmeg to thicken • 1/4 teaspoon salt • Take small scoops of the Wet mixture (approximately 1/3 cup) and shape into bars on the • 4 eggs baking sheet • 1 cup mashed banana • Bake bars for 20-25 minutes or • 1/4 cup honey until golden • 3 tablespoons coconut or • Allow bars to completely cool almond milk • Whisk together melted coconut • 1 ½ tablespoons vanilla butter and teaspoon of extract cinnamon and drizzle on top of the bars • 1 tablespoon grass fed butter. Fat Burning Snacks 86. melted • 1 teaspoon cinnamon 52 . melted Topping • 2 tablespoons coconut butter.

honey and separated (2+2) vanilla and mix (add an additional tablespoon of • 2 tablespoons almond flour coconut or almond flour if the • 2 tablespoons cocoa powder batter is too runny—it should • 1/2 cup almond milk be thick enough to mold into bars) • 1/2 teaspoon vanilla extract • Line a baking sheet with • 2 teaspoons honey parchment paper • 1/2 cup 70%+ dark • Take small handfuls of batter chocolate pieces and mold them into bars on the baking sheet (Recipe continued next page) 53 . Fat Burning Snacks 87. vinegar and hot sauce • Spoon the mixture into the egg whites and sprinkle with paprika. • Add almond milk. Guacamole Deviled Eggs • 4 large eggs • Place eggs in a saucepan of water and bring to a boil • 1/2 avocado • Remove eggs from the heat and • 1/2 teaspoon Dijon mustard let stand for 15 minutes • 1/2 teaspoon white wine • Drain the water and peel the vinegar eggs • Dash of hot sauce • Halve the eggs lengthwise • Sprinkle of paprika • Remove the yolks and place in a • Salt and pepper to taste bowl leaving the whites intact • Halve the avocado and remove the flesh with a spoon placing it in a small bowl • Mash the avocado until smooth • Add two tablespoons of the mashed avocado into the bowl with the egg yolk. salt and pepper 88. Red Velvet Protein Bars • 1/4 cup protein powder • Mix dry ingredients together in (vanilla or chocolate) a bowl • 4 tablespoons coconut flour. mustard.

Pepperoni Chips • 10 ounces pepperoni. Fat Burning Snacks • Place bars in the refrigerator for 15 minutes to harden • Melt chocolate on a double boiler on the stove and drizzle over bars • Refrigerate again for an hour and store in an airtight container 89. Ants on a Log • 2 long sticks of celery • Spread the almond butter on the celery • 2 tablespoons almond butter • Place the raisins on the celery • 1 tablespoon raisins 90. chopped (Ingredients continued on the next page) • 1 teaspoon fresh parsley. Tuna Herb Salad • 1 can tuna • Drain water from the tuna • 2 tablespoons peas • Mix all ingredients together in a bowl and enjoy! • 2 tablespoons plain Greek yogurt • 1 teaspoon fresh cilantro. 54 . thinly • Preheat oven to 400 sliced • Spread pepperoni slices evenly • Optional: sprinkle of on a baking sheet parmesan • Bake for 7-10 minutes • Remove the pan from the oven and blot the juice from the pan • Optional: sprinkle small bit of parmesan cheese on slices • Place the baking sheet back in the oven for another 2-5 minutes until they are crisp • Eat plain or with a dip like hummus 91.

Fat Burning Snacks chopped • 1 teaspoon fresh oregano • Squeeze of lime juice 92. sprinkle with crushed red peppers (if you like spicy!) and enjoy 93. Avocado Egg Bowl • 1 avocado • Preheat oven to 400 • 2 eggs • Line a baking sheet with aluminum foil • 2 slices of bacon • Cook the bacon on the stove • Salt and pepper to taste and set aside to cool • Optional: Drizzle of hot • Crumble the bacon once cool sauce and/or sprinkle of crushed red peppers • Halve and pit the avocado • Scoop a small amount of avocado from each half to allow more room for the egg • Pour the egg into the avocado • Sprinkle the egg with salt and pepper • Sprinkle the bacon into the avocado • Bake for 25-30 minutes until egg is cooked • Remove from the oven and drizzle with hot sauce. Beef Jerky • 1 pound of flank steak or • Freeze the steak for about an 55 .

Fat Burning Snacks London Broil Steak hour and a half (so it is easier to slice) • 1/4 cup olive oil • Trim away any visible fat (it • 1 teaspoon chili powder spoils after drying) • 1/2 teaspoon garlic salt • Slice the steak into 1/8 inch • 1/2 teaspoon onion powder pieces • 1/2 teaspoon salt • Mix together the ingredients • 1/2 teaspoon black pepper besides steak pour into a gallon ziplock bag • 1/4 teaspoon smoked paprika • Put steak in the bag and marinade for 24 hours in the • 1/4 teaspoon crushed red refrigerator (flip bag pepper (optional) occasionally to fully coat the steak in the mixture • After steak is marinated. preheat the oven to 150 • Remove the meat from the refrigerator and pat with paper towels to remove the liquid • Line a baking sheet with parchment paper and place an oven safe cooling rack on top of the baking sheet • Place the strips of steak on the rack evenly so they don’t touch • Bake the steak for 8-10 hours • Check the steak at around 5 hours and every hour thereafter 94. Pumpkin Seeds: Salt and • Seeds from 1 large pumpkin • Preheat oven to 350 56 .

garlic powder and paprika • Flip the seeds and add seasoning to the other side • Bake seeds for approximately 40 minutes. Fat Burning Snacks Pepper • 2 teaspoons olive oil • Scrape and remove seeds from the pumpkin • 1/2 teaspoon sea salt • Rinse seeds thoroughly to • 1/2 teaspoon black pepper remove all remnants of the • 1/4 teaspoon garlic powder pumpkin • 1/4 teaspoon paprika • Soak the seeds in a bowl of water overnight and then drain the water the next day • Fill a pot with water and bring it to a boil on the stove (enough water to cover the seeds) cook for about 10 minutes • Drain the seeds • In a bowl. pepper. Pumpkin Seeds: Cinnamon • Seeds from 1 large pumpkin • Preheat oven to 350 57 . flipping the seeds every 10 minutes until they are dark yellow 95. toss the seeds in the olive oil • Spread the seeds on a baking sheet and sprinkle with salt.

cooked • Mix cooked quinoa. honey and cinnamon • Spread the seeds evenly on a baking sheet • Bake for 40 minutes flipping every 10 minutes until seeds are dark yellow 96. drained • Preheat oven to 400 degrees and rinsed • Drain and rinse chickpeas in a • 2 tablespoons olive oil colander • 1/2 teaspoon cayenne • Lay chickpeas on a paper towel pepper and pat dry • 1/2 teaspoon crushed red • Mix the olive oil and spices in a pepper bowl and then toss the chickpeas in the mixture until • 1 teaspoon chili powder fully coated • 1 teaspoon ground cumin • Lay the chickpeas on a baking • 1/2 teaspoon black pepper sheet in a single layer • 1/2 teaspoon salt • Bake approximately 40-45 min. toss the seeds in the coconut oil. Tabbouleh • 1 cup quinoa. 97. tomatoes 58 . Spicy “Corn Nuts” • 2 cans chickpeas. Fat Burning Snacks Honey • Scrape and remove seeds from the pumpkin • 2 teaspoons coconut oil • Rinse seeds thoroughly to • 1 teaspoon honey remove all remnants of the • 1 teaspoon cinnamon pumpkin • Soak the seeds in a bowl of water overnight and then drain the water the next day • Fill a pot with water and bring it to a boil on the stove (enough water to cover the seeds) cook for about 10 minutes • Drain the seeds • In a bowl.

finely (with their juice). Fat Burning Snacks • 4 plum tomatoes. cucumber. finely chopped • 1 teaspoon salt • 1/2 teaspoon black pepper 98. Protein Packed Yogurt • 1 cup plain Greek yogurt • Mix together all ingredients in a bowl • 1/2 scoop protein powder (any flavor) • If desired top with banana or other fruit • 1 tablespoon almond butter • Sprinkle of cinnamon • Drizzle of honey 100. Bacon Wrapped Asparagus • 1 bunch asparagus • Wash and trim asparagus 59 . finely chopped • 1/4 cup lemon juice • 1/4 cup olive oil • 2 teaspoons fresh mint leaves. finely • Add lemon juice. chopped parsley and scallions • 1/2 cucumber. chopped salt and pepper and mix well • 1 ½ cups fresh flat leaf parsley. finely chopped • 5 scallions. olive oil. mint. Sriracha Hard Boiled Eggs • 4 eggs • Place eggs in a saucepan of water and bring to a boil • Drizzle of Sriracha hot sauce • Remove eggs from the heat and • Salt and pepper to taste let stand for 15 minutes • Drain the water and peel the eggs • Drizzle with Sriracha 99.

Fat Burning Snacks • 10 pieces of bacon • Slice bacon strips in half • 1 teaspoon black pepper • Wrap bacon around the asparagus • Place asparagus on a baking sheet • Sprinkle with pepper • Preheat oven to 400 (keep asparagus in the oven during preheating) • Set timer for 20-25 minutes and bake until bacon is crispy 101. Cantaloupe and • 1/2 cantaloupe • Scoop the seeds out of the Cottage Cheese cantaloupe • 1/2 cup cottage cheese • Fill the cantaloupe hole with cottage cheese 60 .

transcribed. please consult your physician before implementing any of the information provided. If you have any health issues or pre-existing conditions. I am not a doctor and this is not meant to be taken as medical advice. The information provided on this site is based upon my own experiences as well as my own interpretations of the current research that is available. or translated into any language. in any form. No part of this publication may be reproduced. resulting from the use of this information. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages. real or perceived. All rights reserved.com 61 . transmitted. stored in a retrieval system. without the written permission and signature of the author. You should consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. The advice and tips given on this site are meant for healthy adults only. Disclaimer: The information provided on this site is for educational purposes only. © FatBurningNation.