Serves: 4
Hands-On Time: 20 minutes
Total Time: 45 minutes

INGREDIENTS:

• 1/4 cup organic almond butter or peanut butter (found at Trader Joe’s)
• 1/4 cup light coconut milk (found at Trader Joe’s)
• 1 tbsp rice vinegar
• 1 tbsp coconut balsamic vinegar (found at the Olympia Olive Oil store)
• 2 tbsp chopped fresh cilantro leaves, plus additional for garnish
• 1 tbsp raw honey
• 1 tbsp fresh lime juice
• ½ tbsp lemon grass stir-fry paste (found at World Market)
• 1 tbsp minced fresh ginger
• 1 tsp Braggs Branch Liquid Aminos Soy Sauce Alternative (found at The Vitamin Shoppe)
• 1/2 tsp red pepper flakes
• 1 clove garlic, minced
• Olive oil cooking spray
• 12 oz green beans, trimmed (or other combination of veggies of your choice)
• 2 medium sweet potatoes, peeled and diced into 1/2-inch chunks (NOTE: Make sure to dice potatoes no larger than directed, as they should cook through in the same amount 
of time as the chicken.)
• 1 red onion, sliced into 1/4-inch slices
• 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces

INSTRUCTIONS:

1. Preheat grill to medium-high or preheat oven to 450ºF.
2. In a medium bowl, whisk together almond butter, milk, vinegars, 2 tbsp cilantro, honey, lime juice, lemon grass paste, ginger, Braggs soy sauce, pepper flakes and garlic. Set aside.
3. Cut 4 12 x 16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edge to seal.
4. Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. (NOTE: Carefully open a single packet to check, then reseal if needed.) Transfer contents of packets to serving bowls and garnish with additional cilantro.

Ingredients:

3 Tbsp. raw honey

2 Tbsp. lemon juice

1 Tbsp. orange juice

2 scallions, finely chopped

1 tsp. finely chopped tarragon

1 tsp.  finely chopped thyme

1 tsp.  finely chopped sage

1 tsp.  fennel seeds, toasted and crushed

Freshly ground black pepper to taste

4 boneless, skinless, chicken breast halves (about 1 lb.)

Directions:

In a large bowl, combine honey, lemon and orange juices, herbs, scallions, pepper and

fennel seeds. Put the chicken in the bowl and marinate for 1-2 hours.

Grill the chicken, turning constantly while basting with the marinade until cooked.

This recipe is quick and easy to make and is delicious.

Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing:

• pint grape tomatoes cut in halves
• 1 large ripe avocado, roughly chopped
• 2 – 3 ears of fresh sweet corn
• 2 tbsp fresh cilantro, chopped

Slice the tomatoes in half. Remove husks from corn and grill over medium heat for 10 minutes. The corn should have some brown spots and be tender and not mushy. Cut the corn off the cob then scrape the cob with the back of your knife to get the juices. Set aside and let cool. Dice the avocado and chop the cilantro.

Honey Lime Dressing:

• Juice of 1 lime
• 3 Tbsp olive oil
• 1 tbsp raw honey
• Sea salt and fresh cracked pepper, to taste
• 1 clove garlic, minced
• Dash of cayenne pepper

Add all the dressing ingredients in a small bowl and whisk to combine. Set aside.

Combine the sliced tomatoes, avocado, cilantro and grilled corn and honey lime dressing and mix gently so everything is evenly coated. Be careful not to mash the avocados. Let the salad sit for 10-15 minutes to let flavors mingle. Enjoy.

Ingredients

2 Ziploc Microwave Steamer bags (Not required, but saves time! You can find these in the food storage area at: Fred Meyer, Top Foods, Walmart, and Safeway)

¼ c. fresh salsa
1 large head of cauliflower, mashed with 6 cloves garlic
4 medium size sweet potato, hashed or diced into small pieces
3 – 4 roma tomatoes, diced
3 avocado, diced
1/2 head romaine lettuce, diced
1 14oz can sliced black olives
2 lbs 85% grass fed ground beef or use lean ground chicken or turkey
1 Tbsp chili powder
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp oregano
1/2 tsp smoked paprika
1/2 Tbsp cumin
1 tsp salt
1 tsp pepper
1/4 tsp chipotle chili powder

1-2 Tbsp cotija Mexican cheese (found more commonly at a Mexican store. Feel free to omit if you are trying to be dairy free!)

Method

1. Chop cauliflower into pieces using the entire head. Place inside a Ziploc steamer microwave bag along with the garlic cloves and microwave until very soft (about 6-8 minutes/see bag for cooking times).

2. Meanwhile, season meat in a non-stick skillet with all of the spices (chili powder, garlic powder, cayenne pepper, oregano, smoked paprika, cumin, chipotle chili powder, salt, and pepper) until lightly browned or cooked through. Note: If using lean ground chicken or turkey as it is very low in fat, in order to maintain some moisture while cooking drop a little coconut oil in the skillet before dropping the meat in.

3. While the meat rests, mash up the garlic and cauliflower together (add a dash of sea salt). For the quick and easy way to do this, just throw it all in a food processor/blender for a couple cycles around (maybe 5 seconds) and it will be ready.

4. Sauté hashed sweet potato in fat/seasonings left over from sautéing the ground beef or chicken or turkey. For the quick and easy way to do this, just throw the sweet potatoes into a Ziploc steamer microwave bag and microwave until soft (about 5-7 minutes/see bag for cooking times).

5. Have the salsa, olives, and cheese ready and prep the tomatoes, lettuce, and avocado by dicing them into pieces.

6. Layer your salad in your own deep dish salad bowl! This recipe makes about 4 – 6 big and very filling servings. Start with 4oz. of the meat for a full protein serving and layer the rest as follows:  cauliflower/garlic mash, sweet potatoes, salsa, lettuce, black olives, tomatoes, avocado, and cotija Mexican cheese. Enjoy!

1 cup Organic unsalted peanut butter or almond butter

1 Large egg

1 Egg white

2 tbs. Applesauce

1/4 cup Vanilla protein powder

1 cup organic Old fashioned oats (use gluten free if sensitive)

1/2 cup Baking stevia OR 1 cup sweetener of choice that measures like sugar

1/8 tsp. Sea salt

1 tsp. Baking soda

Optional:

2 tbs. organic mini dark chocolate chips

Baking Instructions:

The estimated time to make this recipe is 15-20 minutes.

1. Preheat oven to 350 degrees. Line sheet pan with foil, and spray with non-stick spray, (or line with parchment paper).

2. Microwave peanut butter in for 30 seconds, or until softened, which will make it easier to mix. In a medium bowl, mix together the first four ingredients until smooth. In a separate bowl, mix together the rest of the dry ingredients. Combine the wet and dry ingredients together. (Add chocolate chips if desired).

3. Moisten hands (to prevent from sticking), and roll cookie dough into balls. Use a fork to press a criss-cross into each cookie. Bake 8-10 minutes. Let cookies cool, and enjoy!

Additional Baking Notes:

1. For a ‘smooth’ batter, use 1 cup oat flour instead of using oats in original form. Make your own oat flour by grinding the oats in a blender or food processor until fine.

2. I used NuNaturals More Fiber Stevia Baking Blend. If using packets of stevia, I recommend using about 8-12, or adjust according to taste.

Nutritional Breakdown:

24 Cookies (or 12 large cookies)

85 Calories per Cookie

6 g Fat per Cookie

7 g Carbohydrate per Cookie

1.5 g Fiber per Cookie

0.2 g Sugar per Cookie

7 g Protein per Cookie

1 (12 oz.) package firm silken light tofu, drained

1 ½ C. organic semi-sweet or dark chocolate chips

1 teaspoon vanilla extract

1/8 teaspoon sea salt

10 bananas

20 lollipop or popsicle sticks (found at local craft store)

½ C. chopped nuts, optional

1. Add tofu to a food processor; process until smooth

2. Place chocolate in top of a double broiler. Cook over simmering water until melted. (Or melt chocolate in microwave.) Add to tofu in food processor. Add vanilla and salt; process until smooth. Pour into a 2-cup measuring cup or small deep bowl.

3. Peel bananas and cut in half crosswise. Place lollipop sticks into one end of each banana half. Dip bananas in chocolate mixture, twirling to coat. Place on wax paper; sprinkle with nuts if desired.

4. Freeze until chocolate is hard, about 1 hour. Makes 20 pops.

Nutrition Per Serving:

150 calories

6g fat

0mg cholesterol

4g protein

24 g carbohydrates

3g fiber

15 mg sodium

Prep time:  10 minutes

Cook time:  30 minutes

Total time:  40 minutes

Serves: 4

Ingredients:

-4 small-medium sweet potatoes (we prefer garnet), 6-8″, 2-3″ in diameter

-3 tablespoons olive oil or melted coconut oil (this amount is not an exact science..enough to make sure all your sweet potatoes are coated and glossy but not drowning!!

-Sea salt to taste

-Optional seasonings

Instructions:

1.Preheat oven to 450 degrees and lightly grease 2 cookies sheets or line with parchment.

2.Peel sweet potatoes, but do not rinse them……you need them dry so the oil adheres.

3.Slice your sweet potatoes into french fries – Keep the pieces equal in size and thickness. Fries should be between ½” and ¾”.

4.In a large bowl, toss the fries with the olive oil (or raw coconut oil – just melt in micro first then toss with fries). Also, toss fries with seasonings if you prefer. Some ideas are minced garlic, paprika, cayenne, Cajun seasoning, chipotle powder, chili powder, Italian seasoning. (I wait to sprinkle sea salt on them when the potatoes are on the cookie sheet.)

5.Spread the fries out in a SINGLE LAYER on a cookie sheet. Do not crowd your fries!

6.Sprinkle the fries with sea salt.

7.Place no more than two cookie sheets in the preheated oven and bake for 15 minutes.

8.Remove cookie sheets and using tongs, flip the fries over, they should be golden on the flipped side. Return the cookie sheets, flip flopping the cookie sheet positions.

9.Cook for another 10-15 minutes until the fries are golden and crispy.

Ingredients:
1 cup fat-free cottage cheese
6 egg whites
½ cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
¼ cup vegetable oil
Pinch of salt
Dash of vanilla extract
Dash of cinnamon to taste (per preference)
1/2 cup -1cup of fresh blueberries
¼ cup milk (you can also use unsweetened or regular almond milk)

Blend or food process first seven ingredients on high until smooth. Add milk slowly to reach batter consistency, and then fold in blueberries last. Cook on a hot, nonstick griddle. The number of pancakes vary by size. Serves 6.
Top with an all-natural sugar free syrup.

Ingredients For the crust:
1 chicken breast precooked (season as desired)
3 eggs
Italian herb seasoning, garlic powder, pinch of sea salt and pepper

Using a food processor, blend ingredients together until completely smooth. Mixture will
look like thick pancake batter.

Use the mixture and cook in hot greased skillet like a pancake. Batter may need to
be spread out a bit so that it is not too thick.

These cook very fast. Watch them closely. This will become your “crust.”

Spread the top of the crust with a nice
tomato sauce or low-sodium marinara and veggies sautéed in olive oil.

Sprinkle a little feta or mozzarella cheese on top.

Transfer crust onto cookie sheet. Broil in oven for just a few minutes until cheese has melted.

Many of you find it difficult to get a healthy amount of lean protein, complex carbs, and vegetables into your diet. Well, my ‘Garden Fresh Turkey Burger’ does the trick and the burger itself only has 235 calories!

Ingredients:
1.25 lb. lean ground turkey
1 c. Quaker Oats uncooked (quick or old fashioned)
1 c. finely chopped onion (white, yellow, or purple – your choice!)
1 c. finely chopped red or green bell pepper
¾ c. shredded zucchini (about 1 small)
¼ c. Organic Ketchup (Also try Sugar Free or Low-Sodium Ketchup)
2 cloves garlic, crushed
¼ c. Egg whites (to bind it all together)
Add some seasoning salt/herbs of your choice

Combine ingredients; mix well (use your hands to mush it all together). Shape into 6 large burgers.

Outdoor – Cook on the grill! Grill over medium heat on outdoor grill…just a few minutes on each side.

Indoor – Spray cookie sheet or pan with non-stick cooking spray.
Broil on center rack in oven for 8 – 12 minutes on each side or until golden brown.
Serve alone with a little feta cheese on top or on Sandwich Thins and garnish with lettuce and slice tomato if desired.

Ingredients:
1 lbs. organic chicken tenders (or chicken breasts and cut into strips)
1 C. organic unsweetened or light coconut milk
½ – 1C. organic unsweetened shredded coconut
Seasonings/Herbs: garlic powder, onion powder, curry powder, cilantro
½ C. organic egg whites
Lime wedges

Instructions:

Marinate chicken in coconut milk for 2 hours.

Mix seasonings/herbs together and put in bowl or on plate.

Dip chicken tenders/pieces into egg whites.

Roll into coconut/seasonings mixture.

Coat pan with organic raw coconut oil.

Lay chicken tenders/pieces on pan.

Bake in oven at 350 degrees for 40 minutes or until chicken is one and coconut is golden brown.

Squeeze lime juice over the top of the chicken when done. Serve chicken over brown rice or quinoa and steamed veggies.

Ingredients:
¾ Balsamic Vinegar
½ C. Olive Oil
¼ C. Rosemary
3 TBSP. Thinly slice garlic (or minced garlic)
2 TBSP. Lemon zest (I add the lemon juice from the lemons too)
4-8 Chicken breasts (depends on size or use chicken tenders)
Sea Salt and freshly ground pepper

“In a medium bowl, combine the balsamic vinegar, olive oil, rosemary, garlic, lemon zest and red pepper flakes. Whisk to combine and pour into a 1-gallon re-sealable food storage plastic bag. Put the chicken in the bag and seal it. [I threw the lemons in the bag as well.] Turn to ensure that the chicken is evenly coated, then refrigerate, turning occasionally, for 2 to 4 hours.”

“Season the chicken well on all sides with a little sea salt and pepper, then place on the grill. I line to grill with foil. It’s just easier. The balsamic will caramelize and is very sticky. Just spray the foil with oil. Cook the chicken about 8 to 11 minutes, turn and continue to cook an additional 8 to 11 minutes, or until the chicken is cooked through. Remove from the heat and serve while hot. No grill? Bake on cookie sheet lined with foil sprayed with non-stick at 350 degrees for 9-10 minutes per side.

Ingredients:
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut
1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)
1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder or egg protein powder (or 60g)
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top

Method:

1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
6. Add whole egg and mix thoroughly.
7. Fold in blueberries/cranberries.
8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
9. Cook in a preheated oven at 325 degrees for 10 minutes.
10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Note: You can also add organic dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutrition Information:
Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:
Calories: 184
Fat: 15.4 grams
Carbohydrates: 6.4 grams
Protein: 7.5 grams
And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!
Calories: 2,206
Fat: 184.3 grams
Carbohydrates: 77.2 grams
Protein: 90.1 grams

Using a sharp knife, cut the squash in half lengthwise and place cut side down, in square or rectangular microwave dish.

Add ¼ – ½ inches water into dish.

Microwave for 7-9 minutes or until soft.

If squash is done, you should be able to run a fork down through squash making spaghetti-like strands easily.

Season and flavor:

-You can use olive oil, garlic, and herbs or use marinara and add other veggies and lean ground beef or turkey to make it a meal!

Ingredients:
1/3 c Dried cranberries
¼ c raw slivered unsalted almonds
1/2 tbsp. Cinnamon
2 c. organic oatmeal
1 cup egg protein powder (low-carb whey protein is your next best option)

1/4 c non-pasteurized honey
1/4 c unsweetened almond milk
1/4 c 70% – 75% dark chocolate
1/4 unsweetened applesauce
/4 – 1/3 c organic unsalted peanut butter
1 tsp. vanilla extract (no alcohol extract if you prefer)

Mix dry ingredients and set aside.

In separate bowl combine wet ingredients and then microwave for 30 seconds bouts until mixture is melted and liquid-like. Then, toss dry ingredients with wet.

Line a 9×9 pan with wax paper and lightly coat wax paper with Pam non-stick spray. Refrigerate for 20 – 30 minutes. Then take wax paper with bars on it out of pan, place on cutting board, cut into approx. 8 bars. Individually store them in the fridge for a quick grab and go snack before or after a workout!