The Macro Recipe Book Vol24

in partnership with | monica bravo
INTRODUCTION
ABOUT
THE BOOK
Welcome to the Macro Recipe Book Vol2 by Life Changing Fitness - co-written, created
and produced by Daniel Wheeler, Director of Life Changing Fitness & Monica Bravo from
BravoForPaleo.com.
The Macro Recipe Book is designed to give those who know enough about macro nutrients,
and the tracking of such macros, the ability to enjoy fantastically nutritional and enjoyable foods,
snacks and treats that all fit within their daily macro profile.
There are recipes that are for individual portions and also for family portions. As well as breakfasts
there are lunch, dinner, snacks and dessert ideas for every occasion. However, what separates
this book is the detail in the macro profiles for each recipe.
We specify the Fats, Carbs and Proteins in every meal. We also give the caloric value for the
HOW TO WORK OUT YOUR MACROS
meals and relevant portions. Not only that, but we also give you an index of allergy information,
suited to everyones dietary needs. To top it off, the book also indicates the Weight Watches Pro
Points value for each portion and meal. This book could not be more in-depth if it tried. If you LOG IT, COOK IT, FUEL IT
follow my work, or social profiles, you will know that I am not a fan of Weight Watchers or the
principles of such fad diets. So why have I included their points into my book? The simple answer
is this - if I can get the Weight Watchers audience to eat proper, nutritious meals, instead of the
fad crap they are currently sold, then I hope to be able to convert them to a lifestyle nutritional
change and remove the fad dieting mindset. Think of it as a golden carrot if you will!
Every recipe includes a detailed description about the food, its history and the purpose/desirability
of the meal. Each page also specifies the ingredients and metric weights needed for the recipe as
well as clear, simple and concise step-by-step instructions on how to cook it. We also include the
prep and cooking time so you know exactly how long each meal should take to make and enjoy.
Each recipe is accompanied by a beautiful image of the final meal that will leave your mouth
watering at the very sight of it!
The Macro Recipe Book is not sold as a healthy recipe book. It is not a get fit book... and it is
certainly not a book that is full of restrictions. There are a mix of low carb recipes, high protein
recipes, high dietary fat recipes, healthy treats, low calorie meals and good hearty meals. It is
specifically designed this way so that YOU, the user, have the flexibility to choose whatever meal
you desire. By knowing this, within a macro based nutritional plan, you can quantify and eat all
your meals guilt free. Because why should we feel guilty over eating good, nutritious foods...?
All the recipes are made from single food ingredients, zero processed rubbish and are therefore
full of nutrition. Even the meals you think arent healthy, due to the media environment we live in,
are indeed very good for you - in combination with a well balanced nutritional active lifestyle.
Step 2. Choose your Activity Level:
how to work out your macros

Pick an Activity Level that best suits your daily lifestyle to use in calculating your Macros. This will
create more personally tailored and accurate goals for your Macros.
- Little to no exercise - e.g. a desk job. Activity Level: 1.2

- Lightly active - some of the day spent standing and walking. Activity Level: 1.4
- Moderately active - on your feet most of the day, e.g a sales person. Activity Level: 1.7
MACROS - Highly intense, hard daily work - eg. long hours on a building site. Activity Level: 1.9
Macros is a shortening of the term Macronutrients. There are four Macronutrients: Protein, Fats, You will then need to take your BMR and multiply it by your chosen Activity Level.
Carbohydrates and Fibre.
Step 3. Calculate Protein, Fat and Carbohydrate intake:
PROTEIN
Proteins main function is to build and repair body tissues and structures. It also has an impact in For Men
the synthesis of hormones, enzymes and other regulatory peptides. Protein is used for energy if PROTEIN
Carbohydrate and Fat intake is low in the diet.
Goal - Weight Loss: Multiply 1.8 by your total Body Weight in kilograms
Goal - Maintenance: Multiply 2 by your total Body Weight in kilograms
1 gram of Protein contains 4 Calories. Recommended Protein intake is 1.7-2.5g per kg depending
on the individual and their goals. Goal - Weight Gain: Multiply 2.25 by your total Body Weight in kilograms
CARBOHYDRATES FAT
Carbohydrates are the chief source of energy for all body functions and muscular exertion. Parts Goal - Weight Loss: Multiply 0.8 by your total Body Weight in kilograms
of the Central Nervous System (CNS) rely exclusively on Carbohydrates. Carbohydrates contain Goal - Maintenance: Multiply 1 by your total Body Weight in kilograms
Fibre, which are important for the function and the movement of the bowel, and regulation of the Goal - Weight Gain: Multiply 1.2 by your total Body Weight in kilograms
bodys absorption of glucose.
CARBOHYDRATES
1 gram of Carbohydrate contains 4 Calories. Recommended Carbohydrate intake should be
between 45-65% of total Calories depending on the individuals lifestyle and goals. You will need to calculate the Calories youre getting from Protein (multiply grams by 4) and Fats
(multiply grams by 9).
Once you have those figures, add them together and then subtract the value by your total Calorie
FAT intake to receive the Calories you will be getting from your Carbohydrates. To turn the Calories into
Fats are the most concentrated source of energy in the diet. They provide energy, improve the grams, simply divide the value by four.
function of hormones and protect delicate organs. They also help to provide the fuller for longer
feeling. For Women
PROTEIN
1 gram of Fat contains 9 Calories. Recommended Fat intake is 0.9-1.1g per kg depending on the
individuals lifestyle and goals. Goal - Weight Loss: Multiply 1.4 by your total Body Weight in kilograms
Goal - Maintenance: Multiply 1.75 by your total Body Weight in kilograms
Goal - Weight Gain: Multiply 2 by your total Body Weight in kilograms
How To Work Out Your Macros
Here are some easy, step by step instructions: FAT

Goal - Weight Loss: Multiply 0.8 by your total Body Weight in kilograms
Step 1. Calculate your BMR using a BMR calculator: Goal - Maintenance: Multiply 1 by your total Body Weight in kilograms
http://www.bmi-calculator.net/bmr-calculator/ Goal - Weight Gain: Multiply 1.2 by your total Body Weight in kilograms
BMR stands for Basal Metabolic Rate. This is the amount of energy expended by the body while CARBOHYDRATES
at rest in a neutral temperature environment. Its the energy required to keep all the organs You will need to calculate the Calories youre getting from Protein (multiply grams by 4) and Fats
functioning correctly and the body temperature stable. This accounts for about 60% of Calories (multiply grams by 9). Once you get those figures, add them together and then subtract this figure by
burned in a day. Knowing your personal BMR in Calories and how its calculated can help you be your total Calorie intake to receive the Calories you will be getting from your Carbohydrates. To turn
more successful in weight loss, maintenance or weight gain. the Calories into grams, just simply divide it by four.

EXAMPLES WITH THE GOAL OF WEIGHT LOSS Example 2
Note these are generalised examples and it is advised that you seek nutritional guidance Jane: Female, 25 years old, weight: 50kg height: 165cm, Activity Level: 1.4
from a nutrition coach, such as Life Changing Fitness. This will provide you with a more
detailed and accurate set of Macro goals, taking into account your aims and lifestyle. This 1. Calculation of BMR using the BMR calculator (available online) adding in Janes gender, age,
will provide you with better results. height and weight. Janes BMR turned out to be 1312kcals.
Example 1 2. Jane will then take the BMR figure and multiply it by the Activity Level that best suits her lifestyle.
John: Male, 25 years old, weight: 100kg, height: 180cm, Activity Level: 1.4 So for Jane it would be 1312(BMR) x 1.4 (activity level) = 1836.8kcals
1. Calculation of BMR using the BMR calculator (available online) adding in his gender, 4. Protein: 1.4 multiplied by Body Weight in kilograms.
age, height and weight. Johns BMR turned out to be 2149kcals.
For Jane, Protein would be: 1.4 x 50(kg) = 70g
2. John will then take the BMR figure and multiply it by the Activity Level that best suits his
lifestyle. Fat: 0.8 multiplied by Body Weight in kilograms.
For Jane, Fat would be: 0.8 x 50(kg) = 40g
So for John it would be 2149 (BMR) x 1.4 (activity level) = 3009kcals
Carbohydrates: As explained above, calculate the Calories Jane is getting from both Protein and Fat.
3. Protein: 1.8 multiplied by Body Weight in kilograms.
So for Jane, Protein would be 70 x 4 = 280kcals
For John, Protein would be: 1.8x100(kg) = 180g Fat would be 40 x 9 = 360kcals
Fat: 0.8 multiplied by Body Weight in kilograms.
For John, Fat would be: 0.8x100(kg) = 80g Add Protein and Fat together: 280 + 360 = 610
Carbohydrates: As explained above, calculate the Calories John is getting from both Then Jane will subtract this total by the total daily Calorie intake.
Protein and Fat.
1837 (BMR) - 610 (Fat & Protein kcals) = 1227 (remaining Calories)
So for John, Protein would be 180 x 4 = 720kcals
Fat would be 80 x 9 = 720kcals Then divide that by four to get her Carbohydrates in grams.
Add Protein and Fat together: 720 + 720 = 1440
1227 / 4 = 306
Then John will subtract this total by his total daily Calorie intake.
Therefore her Carbohydrate intake is 306g
3009 (BMR) - 1440 (Fat & Protein kcals) = 1569 (remaining Calories)
TOTAL MACROS FOR JANE
Then divide that by four to get his Carbohydrates in grams. Protein = 70g
Fat = 40g
1569 / 4= 392 Carbohydrates = 306g
Therefore Johns Carbohydrate intake is 392g
TOTAL MACROS FOR JOHN

Protein = 180g
Fat = 80g
Carbohydrates = 392g

HOW TO TRACK MACROS
The main tools you require are a set of weighing scales and an app called
MyFitnessPal which works on most smartphones.
Tip: Plan each meal a day or two in advance, by logging meals into MyFitnessPal
beforehand. This will ensure you hit your Macros.
To learn how to log your foods, refer to the next chapter on MyFitnessPal.
When youre measuring out your foods, make sure that the value is set at 0g
AFTER you have put the bowl onto the scales. This is sometimes the tare
weight and makes sure that you dont accidentally include the weight of the bowl
in your calculations.
Now, for an example, well take a recipe from the Macro Recipe Book: Spaghetti
With Meatballs
MY FITNESS PAL
The recipe contains:
- 200g canned plum tomatoes
- 100g chopped carrot
- 100g fresh spaghetti
- 150g lean minced beef balls
- 10ml olive oil
When measuring the tomatoes and carrots, simply place the bowl on the scales,
hit zero and add the veg to the bowl until you hit the correct numbers. Note:
Remember to measure each veg separately.
When measuring the pasta, its the same principle as the vegetables, making
sure you measure it before you cook it. Note: When adding up the Macros in
MFP ensure that you pick dry/uncooked choices.
For the meatballs, its the same ensure you measure the meat raw and NOT
cooked. Unless the recipe calls specifically for cooked meat..

MY FITNESS PAL
So now that we have learned about Macronutrients and how many Calories are in each
nutrient, we need to introduce this to the real world and see how to apply it to your goals. To
do this we need a calorie counter application. The application I prefer is called MyFitnessPal.
In a nutshell, MyFitnessPal will enable you to track your Macronutrient intake.
MyFitnessPal is a great application to track Calories, although it does have some
drawbacks. I will explain how to look past those drawbacks and just focus on the information
you need to succeed.
When you open up the application, you will be given a choice to specify your own
Macronutrient targets. These targets you can either follow from the example meal plan
in this document, or, if you know your own Macros, you can use those instead. However
neither of these will tally up with the Macronutrient ratios that the application will allow you to
set.
One of the applications drawbacks is that you cant set custom Macronutrients. It only
allows you to set Macronutrients based on percentages rather than specific quantities.
So in a real world example, you may eat 300g of
Carbohydrates, 200g of Protein and 100g of Fat, but you APPETIZERS/SIDES/SNACKS
wont be able to specify those quantities in the application
to hit those targets.
LOG IT, COOK IT, FUEL IT
Instead, you will need to utilise the Summary Page within
the MyFitnessPal on a day-to-day basis to keep track
of the Macronutrients that you are consuming. So, for
example, on any given day, your Summary Page may
feedback that you have hit your relevant targets of 300g
of Carbohydrates, 200g of Protein and 100g of Fat,
however MyFitnessPal will tell you that you are over your
Calorie target. You will need to ignore this information
and also any of the red alerts that you may also get. In a
nutshell: just focus on MFPs summary sheet.
In Summary: you have complete freedom with your own

diet as long as you meet your Macronutrient targets by
the end of the day.
And this is the path to success!

NACHOS
APPET
I Z E R S / S I D E S / S N AC KS
Mexican food is just great. When I discovered lot of Chimichangas. I discovered I liked Cae-
queso I was a sophomore in high school, and I sar salad sandwiches. So I ate a TON of caesar
remember wanting to go to the Carettas in Cov- salad sandwiches. You get the drift, right? I still
ington just to get queso and a grilled chicken go through periods of trying all new things, and
breast. it helps inspire new dishes that I can make for
YOU! Thats how I came across this one. The
See, as a picky eater, when I discovered new recipe is simple, delicious, and perfect for Mexi-
foods that I liked, I kinda went overboard. I dis- can night.
covered I liked queso. So I ate a ton of queso.
I discovered I liked Chimichangas. So I ate a
shopping
SERVES 6 1 teaspoon garlic SERVES 6 1 teaspoon garlic
powder powder
2 cups plantain chips 75g tortilla chips
2 tablespoons cumin 2 tablespoons cumin
1 lb grass fed 450g ground beef
ground beef 1 cup goat cheese, grass fed 15g goat cheese,
shredded shredded
1 teaspoon sea salt 1 teaspoon sea salt
1/2 avocado or 1/2 75g avocado or
1 teaspoon ground 1 teaspoon ground 160g guacamole
cup guacamole pepper
pepper Salsa, optional
Salsa, optional 1 teaspoon onion
1 teaspoon onion powder
powder
directions
1. Brown the ground beef in a cast iron skillet, using a spoon to break 67G / 268KCALS
up the meat while cooking. When about halfway done (half pink/half
brown), add all the seasonings. Cook, stirring occasionally until the 77G / 693KCALS
meat is brown.
2. On an oven safe platter, place the plantain/tortilla chips, and top 99G / 396KCALS
with cooked meat and shredded goat cheese. Place platter in the
oven on low broil until cheese is melted. Serve hot with guacamole NO NO NO NO NO NO NO weight watchers
or salsa for dipping. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
1,395 10 mins 6
6
PROSCIUTTO WRAPPED ASPARAGUS
APPET
Creating a new dish can be like going on an As some of you know, my father loves to
adventure - and food adventures are some of talk about food with his friends, and recently
the best adventures. I prefer trying new rec- one of his friends suggested this prosciutto
ipes on weekends, when I actually have the wrapped asparagus. His advice was boil 2
free time to take some photographs and may- minutes, ice bath, wrap em, and oven. So, I
be test it on a friend or family member. How? took his advice, thats what we did and it came
First you should pick the feel or flavour youre out perfect.
in the mood for. For instance Id say this meal
provides an Italian feel.
shopping
SERVES 3 SERVES 3
1 bunch of 250g asparagus
asparagus
113g of prosciutto
1/4 lb of prosciutto
Pepper, to taste
Pepper, to taste
Olive oil, optional
Olive oil, optional
directions
1. Preheat the oven to 350 fahrenheit. 10G / 40KCALS
2. Place asparagus in a pot of water and bring to a boil. Boil for 2

minutes. 9G / 81KCALS
3. Remove asparagus immediately and place in a bowl of ice and

29G / 116KCALS
water.
4. Once the asparagus has cooled in the ice water, remove 2-3
spears and wrap with prosciutto. Line the prosciutto on a baking
NO NO NO NO NO NO NO weight watchers
sheet. Top with pepper and drizzle olive oil (optional). dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5. Place in the oven for 7 minutes, or until prosciutto is crispy.
2
227 10 mins 2
SAUSAGE BALLS
APPET
These Sausage Balls are absolutely delicious chicken sausage too do bear in mind that if
and make for some seriously fine party food. you do, the nutrients will change from what is
They also make for a pretty mighty breakfast stated here.
when served up with a fried egg! Its the per-
fect combo of carb/fat/protein from the sweet We most definitely live in a world where more
potato and the sausage. I like to use local stuff should be made out of/include sweet po-
sausage meat from my Farmers Market. Here tato. Start today with sausage balls do your
I used pork sausage but you can use turkey or part.
shopping
SERVES 6 Seasonings (onion, SERVES 6 (onion, bell
bell pepper, and pepper, and celery
1 large sweet potato celery combination) 1 large sweet potato combination)
(225g)
1 tablespoon organic 2 teaspoons Italian 2 teaspoons Italian
Dijon mustard seasoning 1 tablespoon organic seasoning
Dijon mustard
1/3 cup coconut flour 2 large eggs 2 large eggs
65g coconut flour
2 tablespoons Sea salt and pepper, Sea salt and pepper,
organic butter 2 tablespoons to taste
to taste organic butter
2 tablespoons 450g pork sausage
1 lb pork sausage or 2 tablespoons or chorizo
chopped Trinity chorizo chopped Seasoning
directions
1. Preheat oven to 350 fahrenheit. Put sweet potato in a microwave safe bowl with 83G / 332KCALS
about 1/2 inch of water and cover with a lid or paper towel. Microwave on high for
6-8 minutes until fork tender. Let cool, then peel and dice.
169G / 1521KCALS
2. At same time as the sweet potato is cooking, cook sausage in a cast iron or other
skillet. When halfway cooked, add the chopped seasonings, mustard and Italian
113G / 452KCALS
seasoning and cook until sausage is browned. Drain on paper towels.
3. Put sweet potato in a large mixing bowl and mash. Add remaining ingredients.
Add the eggs last so that they dont start to cook with the hot sausage. Mix until NO NO NO NO NO NO NO weight watchers
well blended.
dairy eggs gluten soya MSG nuts trans fats pro points - per serving
4. Scoop 2 teaspoons, roll into a ball and place on a parchment lined baking sheet.
These scoops do not spread so they can be placed fairly close together. Bake for
10
30-35 minutes or until browned and cooked throughout.
5. Remove from oven and let rest for 15 minutes.
2,373 20 mins 10
SWEET POTATO HASH BROWNS
APPET
I remember the days of Waffle House. Before The good news? This recipe has been tested
I could drive, my dad would pick me up from by many readers and rated foolproof! One
a 2 hour ballet class, and dinner would be of my Instagram followers told me that this
waffles and hash browns (with extra maple is the only sweet potato recipe that does not
syrup, of course what else would you want fall apart on her. You can make these Sweet
after 2 hours of ballet?). I really missed those Potato Hash Browns with breakfast, or as a
hash browns, and thought it was about time to starter with something else to dip in. Or with
come up with a recipe to recreate them. Be- anything. Do you need an excuse for sweet
hold! potato hash browns? No you dont.
shopping
SERVES 9 SERVES 9
4 medium sweet 4 medium sweet
potatoes potatoes (560g)
2 eggs, whisked 2 eggs, whisked
1/2 cup almond flour 65g almond flour
2 teaspoons sea salt 2 teaspoons sea salt
1/4 cup green 1/4 cup green
onions, chopped onions, chopped
1/4 cup coconut oil 60ml coconut oil
directions
1. Pierce one of the sweet potatoes with a fork. Wrap it in a damp paper towel 123G / 492KCALS
and place it in a small bowl with of water. Microwave for 7-9 minutes, or
until tender.
88G / 352KCALS
2. Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato,
and mash it with a fork.
3. Take the other 3 sweet potatoes and peel them. Then grate them on a box 26G / 104KCALS
grater using the large holes. In your bowl of grated sweet potatoes, add
the previous mashed potato, the 2 eggs, almond flour, sea salt, and green
onion. Combine with a spoon. NO NO NO NO NO NO NO weight watchers
4. In a skillet (I use cast iron), pour coconut oil and heat over medium until your
cast iron is hot. If you have a thermometer, it should read 350 fahrenheit.
Then drop in sweet potato cakes in batches of about 2-3 tablespoons.
4
1,339
Flatten them with a spatula. Cook on each side for 5 minutes or until golden
brown.
20 mins
5. Once cooked, place on a plate with paper towels to drain the oil. Serve
HOT! 4
ROASTED ASPARAGUS SALAD RECIPE
APPET
People have been giving the humble asparagus Anyhow, asides from historical pedigree, whats
a lot of love for millennia now. And for good rea- so special about asparagus? Its loaded with Vi-
son its versatile, delicious and kinda charming tamin A, C, E, and K. Its also rich in glutathione,
in a strange way. In fact, the oldest surviving which helps break down carcinogens. This helps
cookbook, Apicius (which dates back to 300 AD) us fight disease. Amazing, I think. It also contains
has a recipe for asparagus. I quote: in order to asparagine, which is a natural diuretic. So make
have it most agreeable to the palate must be it into a healthy, delicious salad already
peeled, washed and dried and immersed in boil-
ing water backwards. Not entirely sure what they
mean about backwards
shopping
SERVES 3 1 lemon, juiced SERVES 3 1/2 tablespoon garlic
salt
1 bundle of 1/2 tablespoon garlic 250g of asparagus,
asparagus, chopped salt chopped into thirds Salt and pepper to
into thirds taste
Salt and pepper to 2 tablespoons
2 tablespoons taste pastured butter
pastured butter
2 tablespoons olive
2 tablespoons olive oil
oil
125g sliced almonds
1 cup of sliced
almonds 1 lemon, juiced
directions
1. Toast almonds in oven on high broil until slightly brown (about 38G / 152KCALS
2-3 minutes).
111G / 999KCALS
2. Add olive oil to pan on medium heat.
3. Add chopped asparagus to pan and cover pan for about 8-10 35G / 140KCALS
minutes.
4. Add butter, almonds, salt, pepper, garlic salt, and fresh lemon NO NO NO NO NO NO NO weight watchers
juice. Mix well until butter is melted. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5. Serve hot with any entree!
1,285
9
10 mins
9
BRUSSEL SPROUT SALAD RECIPE
APPET
Are you nuts about Brussels sprouts? I certainly am, is much more exciting.
and in this recipe I topped brussels sprouts with my If you are hosting a dinner, I recommend serving
favourite nuts, pecans. Wonderful things happened, this one with the Herb Topped steak. My family (AKA
oh yes. A lot of people dont like sprouts, but this is the recipe testers) raved over the combination. The
quite often because they were forced, from a young pecans give a nice crunch, and the raisinsa hint
age, to eat sprouts that had been boiled to the point of sweet. Its topped with a Dijon mustard dressing,
of colourlessness. This is not the way the sprout was which makes things even more delectable. Try it on
meant to be enjoyed, and not the way to encourage the sprout sceptics. Who could resist?
a life long love of delicious vegetables! My recipe
calls instead for some light grilling in olive oil which
shopping
SERVES 6 SERVES 6
1 tablespoon olive oil 1 tablespoon olive oil
1 tablespoon butter 1 tablespoon butter
1 lb of brussels 450g of brussels
sprouts sprouts
1/2 cup raisins 170g raisins
1/2 cup pecans 125g pecans
directions
1. In a skillet, lightly grill brussels sprouts in olive oil on medium heat (3-4 176G / 706KCALS
minutes each side).
117G / 1053KCALS
2. In the meantime, make dressing by mixing all ingredients well in a
bowl.
31G / 124KCALS
3. While brussels sprouts are grilling, lightly toast pecans in butter in a
small skillet (optional).
4. When brussels sprouts are grilled, place on cutting board and chop into
three pieces, rather than in half.
5. Mix chopped brussels sprouts, raisins, pecans, and top with dressing. 9
1,727 10 mins 8.5
WALNUT BUTTER RECIPE
APPET
Are you a nut butter addict? I amsometimes. I butter then? Time. Its all about timing. My room-
go through phases. Sometimes almonds, some- mates and I have figured out that 12 minutes
times walnuts, sometimes pistachios. Sometimes is the perfect amount of time to make any nut
I hate nuts all together. It really depends on the butter. All you have to do is add 2 cups of your
week. And the time of the day. And maybe the favourite nuts to a food processor, then turn it
alignment of the stars? What can I say? One on for 12 minutes. Simple, right? Ah, if only ev-
week whilst obsessed with walnuts, I decided to erything in life were as simple as making this nut
conduct some culinary experiments. The result butter. Toppings? Salt, cinnamon, cocoa powder.
was this walnut butter recipe. Some people may want a little bit of honey, but I
Whats the secret to delicious, homemade nut dont find this necessary.
shopping
SERVES 8 SERVES 8
(Serving: 2 (Serving: 2
Tablespoons) Tablespoons)
2 cups of walnuts 250g walnuts
Coconut oil, optional 2. Coconut oil,
optional
directions
1. Place 2 cups of walnuts in the food processor. 35G / 140KCALS
2. Pulse for 12 minutes.

170G / 1530KCALS
Notes 37G / 148KCALS

I like mine cold, so put your jar in the fridge!
1,635 6.5
12 mins
6.5
NAKED ALMOND BUTTER RECIPE
APPET
I am of the firm opinion that nut butters cost too er nuts. Phytic acid is an anti-nutrient that removes
much. Especially if you like to consume as much of regular nutrients like zinc and magnesium from your
them as I do. So I started experimenting with making body. These are extremely important. You may be
my own and the results were delicious. This recipe is eating a ton of minerals, but if you are consuming
for Naked Almond Butter. Its called naked because too many anti-nutrients, you arent absorbing them.
its made without the brown outside shell of an al- This would suck but we have a way that gets around
mond. And you dont have to eat it with your clothes it. You can reduce the anti-nutrients by soaking or
on. Unless youre into that kind of thing blanching the nuts. We call this process activating.
So why do we serve them naked? The problem with Activated nuts sounds kinda strange doesnt it?
nuts is they contain a whole lot of phytic acid, and But dont sweat it this butter tastes great!
almonds contain a great amount compared to oth-
shopping
SERVES 8 SERVES 8
2 cups of raw 250g of raw almonds
almonds
2-3 tablespoons
2-3 tablespoons coconut oil
coconut oil
Salt, to taste
Salt, to taste
directions
1. Boil water in a pot. Once its at a boil, add almonds. Make sure they 49G / 196KCALS
are all submerged in water.
2. Blanch for 4-5 minutes in boiling water. Remove from pot and let them 153G / 1377KCALS
cool for 2-3 minutes.
3. Then peel the skins off by pinching the almonds. This should be easy; 53G / 212KCALS
if it isnt, then blanch for a few minutes longer.

4. Take all naked almonds, and place in oven on high broil for 2 minutes, NO NO NO NO NO NO NO weight watchers
or until slightly browned. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5. Place toasted almonds into food processor. Process for 12 minutes,
occasionally stirring sides. Add coconut oil throughout the processing 6
to make it smoother. Salt to taste, and enjoy! 1,679 20 mins 6
BANANA NUT BRITTLE RECIPE
APPET
Do you like crunchy sweet snacks? Of course favourite stores in Covington - Springs of Life.
you do. Who doesnt? Brittle is a favourite of I liked it so much that I figured Id work out how
many - Ive found a recipe that consists entirely to make it by myself. It took a while but here we
of REAL ingredients, contains no added sugar are. I actually made some for my familys recent
and that tastes truly spectacular. This has been Disney trip - the supply didnt last very long at
verified by Dad and he knows about these kind all. Dad and I would end up fighting over it! (in a
of things. friendly way, of course)
I discovered this style of Brittle at one of my
shopping
Yields 25 1/4 cup flax meal Yields 25 20g flax meal
2 1/2 cups pitted 180g pitted dates
dates
8 bananas - peeled
8 bananas - peeled
375g almonds -
3 cups almonds - chopped separately
chopped separately in processor
in processor
375g dried,
3 cups dried, unsweetened
unsweetened shaved coconut
shaved coconut
directions
1. Blend bananas, dates, and flax meal in food processor until 369G / 1584KCALS
smooth.
2. Stir in nuts and coconut. 201G / 1809KCALS
3. Evenly spread 4 cups of mixture on a dehydrator tray lined

with a non-stick sheet. Score into the size and shape you 97G / 388KCALS
want.
4. Dehydrate at 105 fahrenheit for 12 hours, then flip them over NO NO NO NO NO NO NO weight watchers
and continue dehydrating for another 12 hours or until crispy. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5. Store in a sealed container in the refrigerator or freezer for up
to 4 months. 3
3,672 5 mins 2.5
BBQ BEEF JERKY
APPET
When you hear the words beef jerky, what do My grandmother and Dad had bought a dehydra-
you think of? Personally I think of gas station tor a while back, and I finally got to put it to use!
snacks with an immortal shelf life and many un- My grandmother has used it quite often for veg-
pronounceable ingredients. This is not the case gies and other things, and she showed me how
for my BBQ Beef Jerky. There are no soy, sugar simple it is to use with meat. If you dont have a
and other additives! Heck, you wouldnt believe dehydrator you can make this jerky in your oven
how many beef jerkies dont even contain any on the lowest temperature setting! We took some
beef at all. of this to Disney World and it turned out to be the
perfect protein snack another hit with the family.
shopping
SERVES 6 SERVES 6
Grass-fed flank Grass-fed flank
steak steak
Olive oil Olive oil
BBQ sauce, BBQ sauce,
homemade or homemade or
online-bought online-bought
directions
1. Cut the flank steak into thin strips. 11G / 14CALS
2. Marinade flank steak in BBQ sauce and olive oil overnight.

The amount is up to you. 25G / 225KCALS
3. Put flank steak in dehydrator at 140 fahrenheit for 3-5 hours.

35G / 140KCALS
Notes
It is important to have lean steak when making jerky. Also, grass-
fed is best. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
If you want to make the steak easier to cut, put in freezer for 2-3
hours before cutting.
2
417 5 mins 2
NUT MIX RECIPE
APPET
Having trouble with quick on-the-go snacks? Wor- nying stomach aches (many people dont realise
ry no longer! This is definitely my favourite Nut Mix that un-activated nuts have anti-nutrients which can
Recipe (and there are many recipes out there). Its attack your intestines). I soak my nuts in Himalayan
perfect for road trips, to go with lunch, or to keep in or sea salt overnight, then dehydrate them in a de-
the car for hunger emergencies. This recipe is just hydrator or the oven on the lowest setting.. To save
my favourite combination of nuts and seeds with a time, I advise activating your nuts all at once in bulk!
bit of sea salt and honey. Simple, but delicious. I did this and it yielded weeks of delicious, digestion
If you have some digestive issues with nuts, try go- friendly nutty snacks.
ing through a soaking process (activation). This
can help eliminate the anti-nutrients and accompa-
shopping
SERVES 16 1-3 tablespoons SERVES 16 (optional)
(optional)
1/2 cup walnuts 125g walnuts
1 cup pecans 125g pecans
1 cup almonds 140g almonds
1/2 cup pumpkin 100g pumpkin seeds
seeds
40g raisins
1/4 cup raisins
Local honey, usually
Local honey, usually 1-3 tablespoons
directions
1. Activate nuts (see naked almond butter recipe for how 102G / 408KCALS
to activate nuts)
294G / 2646KCALS
2. Mix ingredients & sprinkle the honey on top.
3. Enjoy!! 93G / 372KCALS
6
3,218 5 mins
6
BREAKFASTS

BREAKFAST CASSEROLE
B R E A K FA S T S
Some time ago it occurred to me that the only real much colour, you know that it has a great variety of
difference between frittata and casserole is the nutrients! Casserole has been popular in one form or
thickness of the dish you cook it in. Yet, that ambig- another for centuries simply because of the simplicity
uous term, casserole, can be used to describe all of it everything cooked in one dish, all at once, fla-
manner of foods served up in a deep dish and a lot vours infused. Genius. So who would I be to try and
of them can be pretty bland. break with that tradition? Try this one its healthy,
This recipe (I dare say) is not bland, Its full of good delicious and Dad approved.
stuff sweet potato, spinach, and a delicious coat-
ing of coconut oil. When your plate is filled with this
shopping
SERVES 6 Coconut oil, for SERVES 6 Coconut oil, for
coating coating
12 eggs 12 eggs
1 large sweet potato 1 large sweet potato
(225g)
1/2 lb ground meat:
turkey or beef 225g ground meat:
turkey or beef
1/2 cup spinach
115g spinach
Salt and pepper, to
taste Salt and pepper, to
taste
directions
1. Preheat the oven to 350 F. Coat a 9 x 9 baking tray with 55G / 220KCALS
coconut oil.
2. Cook ground meat in a skillet with coconut oil until browned. 30G / 270KCALS
Season well throughout cooking.
3. Cut the sweet potato into slices about 1/4 inch thick. Layer the 42G / 168KCALS
slices on the baking tray.

4. Top the sweet potatoes with the ground meat, and raw NO NO NO NO NO NO NO weight watchers
spinach. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5. Whisk 12 eggs well. Season with salt and pepper to taste.
Pour to cover the mixture completely. 3
6. Bake in the oven for 40-45 minutes, or until sweet potatoes
have softened and eggs are cooked through.
693 5 mins 3
SPINACH AND ARTICHOKE QUICHE RECIPE
B R E A K FA S T S
Need some more breakfast ideas? Thisll do tional than any quiche you may have previ-
ya. At one of my very favourite restaurants ously experienced. This also means that this
my family used to always get the Spinach and quiche is gluten free and higher in nutrients.
Artichoke Dip. It turned out to be one of the On a related note, one of my favourite gift
best flavour combinations, so I guess it was cards is emblazoned with the text hugs and
inevitable that Id try and come up with some quiches Im not sure if this had any subcon-
variations on the theme. Enter the quiche. The scious part in the development of this recipe
flourless quiche. but it still makes me laugh!
The lack of flour and Creole Seasoning makes
this one a little more exciting and unconven-
shopping
SERVES 4 1 small jar artichoke SERVES 4 1 small jar artichoke
hearts, drained and hearts, drained and
6 large eggs chopped 6 large eggs chopped
1 cup chopped 1/2 red bell pepper, 180g chopped 90g red bell pepper,
Creole Seasoning chopped Creole Seasoning chopped
(found in produce (found in produce
section you can 1 teaspoon minced section you can 1 teaspoon minced
chop onion, celery garlic chop onion, celery garlic
and bell pepper if and bell pepper if
you prefer) 1/2 cup coconut milk you prefer) 128ml coconut milk
1 - 1 1/2 cups Sea salt and ground 115g spinach, Sea salt and ground
spinach, chopped black pepper to taste chopped black pepper to taste
directions
1. Preheat oven to 350 Fahrenheit and grease a 9 pie dish. Put 78G / 312KCALS
the eggs and coconut milk in a large bowl and whisk together.
It is important to mix it well. While continuing to whisk, add in 32G / 288KCALS
the other ingredients.
2. Pour into the pie dish and bake for around 30 minutes or until 50G / 200KCALS
the centre is cooked and the edges are slightly brown and
crispy. NO NO NO NO NO NO NO weight watchers
5.5
656 5 mins
5
SPINACH AND HAM SCRAMBLE RECIPE
B R E A K FA S T S
Eggs are great. Do you love eggs as much as These really are simple to make, mix in some
I do? Is that even possible? Theyre versatile, ham and spinach, throw em in the micro-
delicious, healthy, cheap and (mainly) easy to wave on high and let nature take its course.
work with. I love em cooked all different ways, The longest part might be waiting for it to cool
but my firm favourite is an easy scramble. And down after youve taken them out. Perfect for
of the many ways to scramble eggs, the Spin- breakfast or any point in the day when you
ach and Ham Scramble is the current favour- lack the energy to do anything too strenuous
ite. or creative.
shopping
SERVES 1 SERVES 1
2-3 eggs 2-3 Eggs
1/2 cup baby 115g baby spinach
spinach
1-2 slices of ham
1-2 slices of ham
10g Coconut oil
10g Coconut oil
Salt and pepper to
Salt and pepper to taste
taste
directions
1. Coat bowl or mug with coconut oil. 37G / 148KCALS
2. Crack eggs in bowl or mug. Beat well with a fork. Add ham.
7G / 63KCALS
3. Microwave on high for 45 seconds. Take out and stir.
4. Add spinach and put back in microwave for 30-45 seconds. 38G / 152KCALS
5. Top with salt and pepper to taste.
9
222 5 mins 9
EASY BANANA PANCAKE RECIPE
B R E A K FA S T S
Growing up, Sunday mornings were pancake Some people prefer a more carby start to
mornings at my place. Such happy Sundays their days for this, we have the bananas.
those were! Onto today what you want as The egg, as well as binding this symphony
a kid isnt necessarily what you want as an of tastes together, provides you with some
adult, but a life without pancakes would be healthy fat and protein. And dont be afraid to
barren and empty indeed. So I tweaked the get creative with this base recipe. You can
recipe a little to include more in the way of also add cocoa powder, nutmeg, etc. I topped
real ingredients. I call this one the Easy Ba- them with maple syrup for the picture, but they
nana Pancake because 1. Its easy to make 2. are just fine without any sweetener. Because
Its got banana in it 3. Its a delicious pancake. they taste like banana and pancake at the
Makes sense, non? same time.
shopping
SERVES 1 SERVES 1
1 banana 80g banana
1 egg 1 egg
Cinnamon, to taste Cinnamon, to taste
directions
1. Smash banana well with fork. Add egg and mix until a 21G / 84KCALS
creamy consistency forms.

5G / 45KCALS
2. Sprinkle cinnamon, to taste.
3. Cook pancakes on nonstick pan on low heat. 7G / 28KCALS
4
159 5 mins 4
GLUTEN FREE WAFFLE RECIPE
B R E A K FA S T S
Belgian waffles without the gluten. Because I first came across this recipe via 17 Recipes
sometimes you just want delicious waffles but - what surprised me most was that the texture
not gluten, right? And now you can! Dad and of these waffles came out exactly like regular
I have been following a diet for a while now, waffles! Score! Theyre dense in healthy fats
and so every now and then I test out re-make which should help keep you full for hours. As
recipes like this one. It doesnt always go to for serving - I recommend them with a tea-
plan, but when it works (and I mean really spoon of organic maple syrup, honey, or noth-
works) I like to tell people about it. I think ing at all!
youll like these.
shopping
SERVES 4 1 teaspoon vanilla if SERVES 4 1 teaspoon vanilla if
sweet sweet
3 egg yolks 3 egg yolks
1 teaspoon maple 1 teaspoon maple
3 egg whites, room syrup, optional 3 egg whites, room syrup, optional
temperature temperature
2 tablespoons 2 tablespoons
1/4 cup coconut milk coconut oil, melted 60ml coconut milk or coconut oil, melted
or milk milk
Bacon grease or lard Bacon grease or lard
1 cup almond flour or coconut oil for iron 100g almond flour or coconut oil for iron
14 teaspoon salt 14 teaspoon salt
directions
1. Preheat waffle iron. In a medium bowl, whisk egg yolks and 27G / 108KCALS
milk.
2. Add almond flour and salt. Combine until smooth. Add melted 99G / 891KCALS
coconut oil or butter.
3. Whisk egg whites until they form moist, stiff peaks. 44G / 176KCALS
4. Fold about 14 of egg whites into batter. Fold batter into

remaining egg whites in three parts. Add maple syrup and NO NO NO NO NO NO NO weight watchers
vanilla. Mix well. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5. Scoop 1/3 of batter onto a preheated and greased waffle iron.
Do not smooth the top of the batter before closing the top of 8
the iron. Close the lid gently! 1,116 10 mins
6. Cook until golden brown. 8
GRAIN-FREE BANANA BREAD
B R E A K FA S T S
Banana bread is one of those things that no- of my recipes, Dad is pretty excited by the
body should have to live without even if whole thing too. Another convenient feature:
youre going grain free. So I spent quite some it can also be frozen into individual slices for
time reworking this old staple into the more a treat on another day (like the gift that keeps
gut friendly version - which I am very pleased on giving) Ill accept any excuse to bake it,
to be sharing with you here. but whenever we have really ripe bananas
Banana bread is a longstanding tradition in that need to be used/eaten, we make banana
my family - this newly improved recipe has bread, eat some, and freeze the rest. Waste
been extensively field tested and is loved by not, want not.
all! I think I love it most, though as with most
shopping
SERVES 9 12 teaspoon sea SERVES 9 almond flour
salt
3 bananas (about 1 Mashed bananas 12 teaspoon sea
12 cups) mashed 1 teaspoon baking (450g - approx. 3 salt
soda bananas)
3 eggs 1 teaspoon baking
3 eggs soda
1 tablespoon vanilla
extract 1 tablespoon vanilla
extract
14 cup coconut oil
60ml coconut oil
2 cups blanched
almond flour 200g blanched
directions
1. Place bananas, eggs, vanilla, and oil in a food processor. 118G / 472KCALS
2. Pulse ingredients together.

59G / 531KCALS
3. Pulse in almond flour, salt and baking soda.
4. Scoop batter into a greased 7.5 x 3.5 loaf pan (or approximate 31G / 124KCALS
size).
5. Bake at 350 Fahrenheit for 50-60 minutes.
6. Remove from oven and allow to cool.
3
1,073 5 mins
3
BAKED EGG IN AVOCADO
B R E A K FA S T S
Looking for more breakfast ideas? Heres one you and decided to try this idea out. Its so simple and
may not have thought of yet. I call it Baked Egg such a great combination of textures. What benefits
in Avocado (because thats what it is and why make are you getting from this meal then? Many! Healthy
things complicated?) Breakfast has always been fats and saturation. When you eat the right fats, you
my favourite meal of the day. I usually eat it around get full (and no you dont get fat). This recipe will
lunch time (since most days involve some intermit- keep you running all day long. Plus its an egg IN-
tent fasting which comes naturally to me). SIDE an avocado, which means your mouth is in for
But lets be honest, you can eat breakfast at any time a good time (whatever time of the day you want that
of day (and I do). I recently got on an avocado kick, to be).
shopping
SERVES 1 SERVES 1
Avocado 100g Avocado
2 eggs 2 eggs
Sea salt & pepper Sea salt & pepper
Seasoning, optional Seasoning, optional
directions
1. Cut avocado in half, remove pit. If necessary scoop out some 14G / 56KCALS
avocado to make room for egg.
2. Crack eggs into a bowl. Place yolk and some egg white (with a 27G / 243KCALS
spoon) into the avocados hole.
3. Bake in oven on 425 Fahrenheit for 13-15 minutes. 9G / 36KCALS
9
310 5 mins
9
LUNCH

POTATO AND TURNIP SOUP
LUNCHES
After some deliberation Ive come to the decision of you who have the mountains nearby. Id love
that this recipe is my favourite lunch go-to. Just to spend a whole winter in Colorado, preferably
serve it with a salad on the side, and you have Copper Mountain or Aspen. Eeek, it gets me
the perfect lunch especially when its getting excited just thinking about it! Unfortunately Ive
cold out there! Soup and hot beverages make been so busy with studies that Ive not had the
me think of my favourite holidays of all: winter ski chance in quite some time. Thats dedication, I
trips. Skiing all day and coming in for a hot bever- guess. Still, ski holidays or not, I shall be enjoy-
age to warm up by the fire? Ohhh, thats the life. ing this delicious soup over the winter months.
Growing up, weve made it an effort to go snow And now you can too!
skiing every couple of years. Im so jealous of all
shopping
SERVES 7 1/2 lb turnips, peeled
and cubed SERVES 7 100g lb turnips, peeled
and cubed
4 carrots, chopped 1/2 lb potatoes, peeled 300g carrots, chopped 200g lb potatoes,
2 celery stalks, chopped and cubed 100g celery stalks, peeled and cubed
chopped
2 yellow onions,
chopped 200g yellow onions,
chopped
3-4 tablespoons butter
80g tablespoons butter
Italian seasoning, to
taste Italian seasoning, to
taste
Sea salt, to taste
Sea salt, to taste
10 cups vegetable stock
10 cups vegetable stock
directions
1. Add butter to a large saucepan. Add onion, carrots, celery, seasoning and cook for 44G / 176KCALS
around 10mins, until veg is softened.
2. Add stock and potatoes into the stock mixture and bring to a boil. Turn the heat
37G / 333KCALS
down and let the stock simmer for an hour and a half.
3. Preheat your oven to 350F.
4. Place turnips on a cookie sheet and cook in oven for 30 minutes. 5G / 20KCALS
5. Drain stock from stockpot, but keep potatoes in pot. Place the stock into another
bowl/container. NO NO NO NO NO NO NO weight watchers
6. Take a combination that is made up half of turnips and half of potatoes and place
in food processor or blender. Pulse until well combined. Repeat until all turnips dairy eggs gluten soya MSG nuts trans fats pro points - per serving
and potatoes have been blended.
7. Put the pureed mixture back into stockpot and add 10 cups of the stock. (You 2
should have more than 10 cups. Save the rest of the stock for other recipes. It
freezes well.) Bring the soup to a boil one more time, stirring to combine. Serve
506 15 mins
hot. 2
SWEET POTATO SOUP WITH ROSEMARY
LUNCHES
Im going to put it out there: the BlendTec is the best cups of chicken broth. If you like it thinner, use 3-4 cups
thing that ever happened to soup preparation. I love of broth. The spices used are cinnamon, garlic and rose-
mine for many reasons but what really sold me is that mary. This is the blend I like feel free to experiment
there is a setting just for soup. And it works so well! Pre- with it but dont skimp on the salt and pepper. Salt and
vious blenders and food processors have given me so pepper are going to make this soup even out, so its not
much trouble when I put hot liquid in them. My food pro- TOO sweet. Another way to take the sweetness out of
cessor would leak, and my blender would spit the liquid it would be to substitute another variety of potatoes like
out and pop the top off (real helpful). So finally Ive found Hannah Potatoes or some other breed of white sweet
a blender that can handle all my soup related demands. potato. This recipe is both delicious and perfect as left-
Now heres the deal on this soup. I like it thick, so I use 2 overs!
shopping
SERVES 5 rosemary SERVES 5 rosemary
2 lbs sweet potatoes, Salt and pepper to Sweet potatoes, Salt and pepper to
peeled taste peeled (900g) taste
2 cups chicken broth 450ml chicken broth
1 teaspoon garlic 1 teaspoon garlic
powder powder
1 teaspoon 1 teaspoon
cinnamon cinnamon
2 teaspoons 2 teaspoons
directions
1. Place peeled sweet potatoes in a pot and fill with water to cover the 190G / 736KCALS
potatoes. Bring the water to a boil, and then let it boil for about 20
minutes, or until the sweet potatoes are tender. 3G / 297KCALS
2. Place the boiled sweet potatoes and chicken broth in a blender (I use a
BlendTec). Blend well. Add more broth if desired. 24G / 472KCALS
3. Add all the spices. Pulse a few more times until spices are evenly
distributed. NO NO NO NO NO NO NO weight watchers
4. Serve hot with some protein! Its great with cooked sausage. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
5
838 15 mins
4
GARLIC ROASTED PORK SHOULDER
LUNCHES
For various reasons, Im all about the wraps After making the pulled pork part of this dish I
these days. Chicken salad wraps, Mexican had to come up with the best way to eat it. Wrap
wraps, (and now) pork shoulder wraps! Theyre came to mind. But what to add? Its a basic slow-
all so perfect for lunch because of their portability. cooked pork shoulder, and so in the traditional
Then theres the culinary satisfaction that you can style, I figured adding some sweetness would be
only derive from eating something delicious thats delicious. I cut up some fresh peaches I bought
been wrapped inside of something else delicious. at the Farmers Market, placed them inside the
This is one of the more complex recipes in this lettuce and it was just spectacular.
book, but believe me the effort is worth it.
shopping
SERVES 6 1 1/2 tablespoons SERVES 6 1 1/2 tablespoons
fresh lemon juice fresh lemon juice
1 small head garlic, 1 small head garlic,
crushed 1 (3-4 pound) pork crushed 1 pork shoulder
shoulder (1.3kg roughly)
2 teaspoons salt 2 teaspoons salt
Lettuce, for wrapping Lettuce, for wrapping
3 tablespoons 3 tablespoons
minced fresh Sliced peaches, for minced fresh Sliced peaches, for
oregano the wraps oregano the wraps (150g)
1 1/2 tablespoons 1 1/2 tablespoons
apple cider vinegar apple cider vinegar
directions
1. Combine the crushed garlic, salt, oregano, apple cider vinegar, and lemon 44G / 176KCALS
juice in a small bowl.
2. Pat the pork shoulder dry with paper towels. Lay out several pieces of 13G / 117KCALS
plastic wrap, overlapping (big enough to wrap around the whole pork
shoulder after the seasoning is rubbed on), and place the pork shoulder on
80G / 320KCALS
top.
3. Rub the seasoning over the entire surface of the pork shoulder. Wrap tightly
in the plastic wrap. Place in a dish or on a tray and refrigerate overnight. NO NO NO NO NO NO NO weight watchers
4. Remove the pork shoulder from the refrigerator and let warm to room dairy eggs gluten soya MSG nuts trans fats pro points - per serving
temperature for 1 hour before removing the plastic wrap and placing on a
roasting pan. Preheat the oven to 275F.
3
5. Place in the oven, roast for 6 hours, until the meat is fork-tender. 610 20 mins
6. Then wrap in a lettuce wrap and top with sliced peaches.
2
CHICKEN SALAD WRAPS
LUNCHES
And now that were onto the exciting and lim- one of those foods that people have decid-
itless subject of wraps lets talk about this ed is healthy and which means that a lot of
recipe and what it can do for you. I wanted to people also equate it with being boring. Not
be able to help those who wanted something so for this recipe! This one should keep your
a little more exciting than chilli cheese fries or mouth engaged with a combination of Creole
reheated burgers, and I thought these wraps Seasoning and extra interesting mayonnaise
would be perfect for tailgating and stadium all wrapped up nicely with some delicious juicy
food. Weve had great success with them so chicken. Happy lunch-making (and eating).
far.
Now the thing about chicken salad is that its
shopping
SERVES 6 2 teaspoons lemon juice,
at room temperature SERVES 6 2 teaspoons lemon juice,
at room temperature
1 whole roasted chicken 1 cup light olive oil (or 1 whole roasted chicken 1 cup light olive oil (or
or 2 lbs of chicken 1/2 cup olive oil + 1/2 cup or 450g of chicken 1/2 cup olive oil + 1/2 cup
12 cup finely chopped avocado oil) 50g finely chopped celery avocado oil)
celery 1/2 teaspoon salt 1/2 teaspoon salt
Juice from 1 lemon
Juice from 1 lemon 1/2 teaspoon Dijon 1/2 teaspoon dijon
mustard, optional 80g-100g mayonnaise mustard, optional
12 cup mayonnaise (see (see recipe below)
recipe below) 1 wrap 1 wrap1/2 cup chicken
1 teaspoon Creole salad
1 teaspoon Creole 1/2 cup chicken salad Seasoning
Seasoning Extra mayo (optional)
Extra mayo (optional) 1 large egg, at room
1 large egg, at room temperature
temperature
directions
1. Put cooked chicken in a food processor and pulse a few times into rough chopped pieces.
Continue pulsing for about 30 seconds until the chicken is finely chopped. Note: If you turn on 17G / 68KCALS
the food processor, your chicken will become a paste instead of very finely chopped. Dont do
this.
2. In a bowl, combine lemon juice, mayonnaise, salt, pepper, Creole Seasoning and blend well. 65G / 585KCALS
3. Toss chicken into the bowl, combine a few times with a spatula and throw in finely chopped
celery.
55G / 220KCALS
Mayo
4. Place the 1 egg, lemon juice, salt and optional Dijon mustard in a blender or food processor.
Pulse a few times until frothy and blended. NO NO NO NO NO NO NO weight watchers
5. The key to this step is being patient and slow. Tablespoon by tablespoon start to add the olive oil,
while the blender or food processor is on. Keep pouring slowly. It should take 2 to 3 minutes. If dairy eggs gluten soya MSG nuts trans fats pro points - per serving
you rush this it will not emulsify.
Wraps
4
6. Lay wrap on a flat surface. Spread extra mayo if desired. Add chicken salad on top and spread
evenly. 873 20 mins
7. Fold in two of the four sides of the wrap about 1/2 inch. (So fold top and bottom) Then take the
other side and wrap it up tightly! Cut wraps in half or leave whole.
3.5
EGG SALAD RECIPE
LUNCHES
Although I usually prefer to eat at home, sometimes This salad is basically hard boiled eggs, red onions,
I enjoy going out for dinner. We all like to treat our- bacon, and some mayonnaise to bind it. Its straight-
selves now and then, right? Well, sometimes my forward, super college-friendly, cheap, and great
idea out to eat is just the Whole Foods salad bar (I for batch cooking. I like making recipes like these
know, but it still counts!). I fill my bowl with fresh let- on Sunday and then having them available as easy
tuce, hard boiled eggs, onions and bacon canteen meals all week. During school, this salad comes in
style. Its simple - perfectly simple. Like any keen especially handy for a filling lunch. Some people get
chef, I wanted to recreate this idea at home, and so intimidated by making their own mayo, but it is a lot
the recipe you see before you was born. easier than you think try it, youll see what I mean.
shopping
SERVES 6 grapes, sliced SERVES 6 Optional: raisins,
almonds grapes, sliced
12 hard-boiled eggs 12 hard-boiled eggs almonds
6-7 pieces of bacon, 6-7 pieces of bacon,
crumbled crumbled
1 medium red onion, 1 medium red onion,
chopped into small chopped into small
pieces pieces
Nom Nom Paleos Nom Nom Mayo
Mayo Recipe Recipe (see website
Optional: raisins, for details)
directions
1. Prepare all ingredients - cook the bacon, hard boil the eggs, 4G / 16KCALS
chop the onion, and make the mayo.
2. Mix all ingredients together in a bowl, and add the mayo as a 81G / 729KCALS
binder.
3. Store in refrigerator, and serve it cold. 73G / 292KCALS
4.5
1,099 20 mins
4.5
MEXICAN LETTUCE WRAPS
LUNCHES
When it comes to Mexican food, tortilla wraps are not the top. Its not hard. Most are served cold anyways,
always necessary in fact, a Romaine lettuce will and stay fresh in my lunch box! Personally, I make
take you pretty far. This recipe is delicious evidence: these lettuce wraps with ground, grass fed beef, but
lower calorie, Dad approved, and gluten free to boot. theyre good with ground turkey, grilled chicken, or
If, for some reason or another, you go grain free, the any other meat. You can stuff any of your favour-
temptation for sandwiches and bread doesnt make ite veggies in with the meat (I know I do). I like bell
life nor lunch as easy as it should be. Which is where peppers and onions the best! Top it with salsa, and
our versatile and tasty friend the lettuce comes in youre golden.
I personally like to stuff things that already taste
great into lettuce, roll it all up, and put a toothpick in
shopping
SERVES 3 powder SERVES 3 powder
1 lb grass fed 2 tablespoons cumin 450g grass fed 2 tablespoons cumin
ground beef ground beef
1 red and 1 green 1 red and 1 green
1 teaspoon sea salt bell pepper, cut 1 teaspoon sea salt bell pepper, cut
into thin strips 1 into thin strips 1
1 teaspoon ground Romaine lettuce 1 teaspoon ground Romaine lettuce
pepper pepper
1 teaspoon onion 1 teaspoon onion
powder powder
1 teaspoon garlic 1 teaspoon garlic
directions
1. Brown the ground beef in a frying pan, using a spoon to break up the 11G / 44KCALS
meat while cooking. When about halfway done (half pink/half brown),
add the peppers and the seasoning. Cook, stirring occasionally until 22G / 198KCALS
the peppers are soft and the meat is brown.
2. To assemble the wrap, take a large lettuce leaf and add a couple of 46G / 184KCALS
spoonfuls of ground beef and peppers. If you put too much on it you
will not be able to roll the wrap. Spoon some salsa on the top. Start
from one end of the lettuce and roll it up. NO NO NO NO NO NO NO weight watchers
4
431 20 mins
4
CHICKEN SALAD WITH FRESH HERB DRESSING
LUNCHES
All I can say about this recipe is WOW! Truly like no Another plus: I find that chicken salad isnt usually
other chicken salad; its actually the best Ive ever the quickest dish to make, but this one only takes
had! (and no, Im not just saying that, Ive tried a lot about 30-35 minutes. And heres the thing... itll actu-
of chicken salads ) After the first bite, I just knew ally save you time later in the week. How, you ask?
I had to share it with everyone! The salad can be Because then you can make it once and eat it for
served in a bowl, in an avocado cup, lettuce wraps, days after. When Im studying and I know the week
or bread (if youre into that). I wish I could take credit will be super busy with exams, I usually cook my
for this one, but one of my favorite bloggers, Heath- food on Sunday for the next 7 days. This salad is
er, from Multiply Delicious, came up with the original also amazing left over.
recipe.
shopping
SERVES 5 2 roasted bell peppers (red or yellow peppers), skin removed
and diced (recipe below)
4 skinless chicken breasts (about 2 pounds total)
salt and pepper to taste
4 bay leaves
Mustard Herb Dressing
1 quart organic low sodium chicken broth or vegetable broth
1/3 cup fresh parsley, tightly packed
2 garlic cloves, finely chopped
1/3 cup fresh basil, tightly packed
1/2 cup unsalted, roasted almonds, finely chopped
2 tablespoons apple cider vinegar
1/2 large red onion, diced
1 tablespoon gluten-free Dijon mustard
1/2 a bunch asparagus, roasted and diced into small pieces
1 teaspoon minced garlic
1/4 cup fresh basil, chopped
1/4 teaspoon sea salt
1/4 cup fresh parsley chopped
1/4 cup extra-virgin olive oil
directions
To Roast Bell Peppers
1. Preheat oven to 450 fahrenheit . Line a baking sheet with foil and spray with coconut oil, set aside. Cut
45G / 44KCALS
the peppers in half and clean out the seeds and innards. Place them on a baking sheet skin side up. Bake
peppers for 15 to 20 minutes. Once the skins are brownish-black, remove from the oven and immediately
place the peppers in a large ziploc bag. Close and let sit for 20 minutes or so (or until the peppers have time
to cool and sweat). Once they have cooled you will be able to peel the skins right off.
59G / 18KCALS
To Roast Asparagus
2. Toss asparagus in a little olive oil and season with a little salt and pepper. Roast in the 450 fahrenheit 245G / 92KCALS
oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast. Remove and allow to cool
before cutting into small pieces.
For Chicken Salad NO NO NO NO NO NO NO weight watchers
3. Put the bay leaves and the chicken broth in a large pot with a lid and bring stock to a simmer. Add the
chicken breasts to the pot. Return the broth to a simmer. Cover the pot. Turn off the heat. Let the chicken
steep in the stock for 30 minutes to an hour.
4. While the chicken is cooking, chop the other ingredients garlic, almonds, onion, asparagus, basil, parsley, 8
roasted bell peppers and add to a large bowl. Sprinkle with a little salt and pepper.
5. When the chicken breasts are cooked, remove them from the broth and let them cool. When they are cool
1,645 30 mins
enough to handle, shred the chicken breasts into bite-size pieces by hand. Mix the chicken pieces in with
the rest of the ingredients.
8
DINNERS

GRAIN FREE CHICKEN PARMESAN
DINNERS
Want to try something Italian butdifferent? Then Bundles (etc.) All SO good. What a guy. Every time
I have just the thing for you. As some of you may he did deliveries we ordered trays of Chicken Par-
know I was the pickiest child ever. I wouldnt touch mesan, and it was the perfect easy dinner. It was
meatballs and spaghetti, and I had never even heard prepared ahead, so all it needed was some heating
of Chicken Parmesan until I was about 16 (crazy, up in the oven and dinner was served. Naturally it
huh?). Dont you worry, Im making up for it now. seemed like a challenge and a good idea to come up
Anyway, in high school, a friend of mine started a with a grain free version, and after much experimen-
food delivery service where he sold delicious Italian tation this is what I came up with. I hope that you
meals. Chicken Parmesan, Baked Brie, Green Bean like it as much as I do.
shopping
SERVES 4 1 tablespoon Italian SERVES 4 1 tablespoon Italian
seasoning seasoning
2 lbs of skinless chicken 450g boneless skinless
breasts (3-4 chicken Salt and pepper, to chicken breasts (3-4 Salt and pepper, to
breasts) taste chicken breasts) taste
2 eggs 1/3 cup coconut oil 2 eggs 78ml cup coconut oil
1/2 cup coconut flour 6 oz hard goat cheese, 50g coconut flour 165g hard goat cheese,
grated grated
1 tablespoon onion 1 tablespoon onion
powder 3/4-1 cup marinara powder 177g marinara sauce
sauce
1 tablespoon garlic 1 tablespoon garlic Italian seasoning blend,
powder Italian seasoning blend, powder for topping
for topping
directions
1. Place 1/3 cup coconut oil in a frying pan. I use a cast iron skillet. Heat 11G / 44KCALS
to medium heat.
2. Crack 2 eggs into a bowl and whisk with a fork. 62G / 558KCALS
3. Mix coconut flour, onion powder, garlic powder, Italian seasoning and
salt and pepper into a separate bowl. 101G / 404KCALS
4. Dip each chicken breast in egg mixture and coat well. Then dip each
chicken breast into the dry mixture, coating well. NO NO NO NO NO NO NO weight watchers
5. Fry each chicken breast on medium heat for 3-4 minutes each side. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
6. Place chicken breasts on a baking sheet and distribute the cheese
evenly on to each breast. Top with a scoop of marinara sauce, and 6.5
sprinkle Italian seasoning on top. 1,005 20 mins
7. Place in the oven on low broil, for 3 minutes or until the cheese is
melted. Serve hot! 6.5
ORANGE DIJON GRILLED CHICKEN RECIPE
DINNERS
My friend Lindsey, who co-owns Opal Basil with her My roommates and I eat tons of chicken and it got
husband Chef Robert Vasquez, knows a few things to the point where Id started to crave new textures
about flavour and has been kind enough to teach and flavours I wanted to shake things up a bit. So,
me a thing or two. She once told me that when she later that week I had a creative phase in the kitchen,
goes to buy groceries she picks the fruit with the and one of those oranges ended up in the recipe you
most potent smell. So I started to do the same. One are now reading about. It worked really well. These
week I found some oranges that smelled delicious, days I want to create new dishes with fresh ingredi-
and hit the double jackpot because they were also ents and make each meal a special experience. To
on sale. this end I planted a herb garden, which has opened
many new doors for me in the kitchen.
shopping
SERVES 2 1/4 cup chicken broth SERVES 2 1 tablespoon Dijon
mustard
2 boneless, skinless Salt and pepper, to 60ml chicken broth
chicken breasts taste 1 tablespoon grass fed
Salt and pepper, to butter or ghee
1/2 large orange, taste
peeled 60ml chicken broth
2 boneless, skinless
1 medium sprig of chicken breasts Salt and pepper, to
rosemary taste
1/2 large orange,
1 tablespoon Dijon peeled
mustard
1 medium sprig of
1 tablespoon grass fed rosemary
butter or ghee
directions
1. Season the chicken with salt and pepper, and allow it to come to room 27G / 108KCALS
temperature.
2. In a blender, blend the orange, rosemary, and Dijon mustard until combined. 15G / 135KCALS
Put aside.
3. Heat 1/2 tablespoon of butter on a cast iron skillet to medium-high
40G / 160KCALS
heat. Cook chicken until browned, about 3-4 minutes. Add the other 1/2
tablespoon of butter, if necessary, and flip chicken breast. Cook the other
side until browned. NO NO NO NO NO NO NO weight watchers
4. Remove chicken from cast iron skillet and put on a separate plate.
5. Add orange Dijon mixture to skillet with drippings. Bring to a boil, slowly
adding the chicken broth when needed and constantly whisking the mixture.
5.5
6. Add the browned chicken, reduce the heat to medium-low, and cover the
skillet, allowing to cook for 6-7 minutes. 409 20 mins
7. Sprinkle with additional rosemary, if desired. 5
CAULIFLOWER SOUP WITH BACON AND CHIVES
DINNERS
If youve ever been to Louisiana or maybe anoth- ing habits are quite... repetitive. There are weeks
er Southern state, you know that the cold here in winter when I eat this soup probably 5 out
is a different kind of cold. Its not like Colorado of 7 days, and each day it is just as delicious.
where the air is dry and brisk. No, when it gets I dont think Ill ever tire of it. Cauliflower soup
cold here, the air is thick, wet and FREEZING. may sound gross to you, but it really resembles a
Youll get a chill right to the bone and itll feel like baked potato soup the cauliflower adds some
your insides are freezing. And for this Ive found extremely satisfying thickness to go with some of
no better cure but soup and hot beverages. that tanginess imparted by the goats milk. Youll
Which is why I came up with this delicious (and never feel cold again.
hearty) recipe. It is perfect for the cold. My eat-
shopping
SERVES 4 almond milk) SERVES 4 almond milk)
2 Tablespoons ghee or 4 cups chicken broth 2 Tablespoons ghee or 960ml chicken broth
pastured butter 1 head of cauliflower, pastured butter 1 head of cauliflower,
2 cloves of garlic, chopped 2 cloves of garlic, chopped
minced 4-5 slices bacon, minced 4-5 slices bacon,
1 cup of chopped Trinity cooked and crumbled 250g chopped Trinity cooked and crumbled
seasoning (onions, Chopped chives, for seasoning (onions, Chopped chives, for
celery, bell pepper) topping celery, bell pepper) topping
1/4 cup almond flour 25g almond flour
1 cup goat milk (can 240ml goat milk (can
use full fat coconut or use full fat coconut or
directions
1. Melt butter in a large stockpot over medium heat. Add garlic and Trinity 17G / 68KCALS
Seasoning and cook until onions are translucent.
2. Add the almond flour, mix well and cook - stirring constantly for 2-3 40G / 360KCALS
minutes.
3. Gradually add the goat milk, stirring constantly. Then add the chicken 20G / 80KCALS
broth.
4. Place your chopped cauliflower into the stockpot, and bring mixture to NO NO NO NO NO NO NO weight watchers
a boil. Turn down to medium-high, and cook until cauliflower is tender.
5. Now here you can mash the soup (for a thicker soup), or place the
soup in small batches into a food processor. The latter will make a
3.5
creamier soup. I used the food processor.
6. Top the soup with bacon and chives and serve HOT!
502 20 mins
3.5
CHICKEN STIR FRY RECIPE
DINNERS
I used to be big on hibachi! Maybe too big. I dreamt you are a male, and you consume tons of soya prod-
about fried rice covered in soy sauce (well, some- ucts, your body starts to use it as oestrogen, which
times) Luckily, I have found somealternatives to supresses your testosterone. Which is no good for
my old ways. This recipe is one that brings the Asian your manly figure. A true story: when making the
flavours but is also healthy and delicious. Cant ar- movie The Help (which is one of my top 3 favour-
gue with that. And theres no soya either. ites), the actress Jessica Chastain was asked to gain
Onto the subject of soya. Whats the problem, might weight. In order to make her curvy and feminine,
you ask? Well heres the thing: when you consume she consumed excessive amounts of soya! And it
it, it actually mimics the hormone oestrogen. Oestro- worked, she has such a curvy figure in the movie!
gen is what makes females physically feminine. So if Bear this in mind, boys
shopping
SERVES 4 1/4 cup Coconut
Aminos
SERVES 4 60ml Coconut Aminos
2-3 lbs of chicken 900g - 1.3kg of chicken Coconut oil, for coating
breast, cut into chunks Coconut oil, for coating breast, cut into chunks the skillet or wok
the skillet or wok
1 large head of broccoli, 1 large head of broccoli, Salt and pepper, to
stems removed Salt and pepper, to stems removed taste
taste
1 red pepper, cut into 1 red pepper, cut into Optional: mushrooms,
matchsticks Optional: mushrooms, matchsticks sugar snap peas, etc.
sugar snap peas, etc.
1 green pepper, cut into 1 green pepper, cut into
matchsticks matchsticks
1 medium yellow onion 1 medium yellow onion
directions
1. Using a cast iron skillet or a wok, add coconut oil on high heat. Once 17G / 196KCALS
heated, add onions and pepper. Season with salt, pepper, and Coconut
Aminos. Cook until soft, then remove and place in another bowl. 22G / 198KCALS
2. Add broccoli to the wok and cook until soft. Season with salt, pepper,
and Coconut Aminos. Remove and place in bowl with onions and 173G / 692KCALS
peppers.
3. Cook chicken in the wok until it is cooked all the way through. This will
take 7-10 minutes.
4. Add back in vegetables, and season well with Coconut Aminos. Serve dairy eggs gluten soya MSG nuts trans fats pro points - per serving
hot.
6
1,070 20 mins 5.5
LEMON ROSEMARY CHICKEN RECIPE
DINNERS
Photography has become quite a passion of picture. Im not sure what my style is, and its
mine! Im not always one to brag, but Im actual- often hard for me to channel my creative side,
ly very proud of the photos I took for this recipe. but taking pictures of food seems to help! I like to
I love a good cast iron skillet, and this chicken post pictures of my food daily, and unfortunately
came out as simultaneously photogenic and de- I probably spend more time on Instagram than
licious (which is not always the case!). One thing my blog. Its strangely addictive... Anyway, all talk
I learned about photography is that it is all about of photography aside, this recipe is as delicious
the lighting! And that its also about perspective. as it is photogenic, if I do say so myself. But you
We all have our own photographic style, and we cant eat a pretty picture - so try making this one
are all attracted to different looks and feels in a for yourself
shopping
SERVES 4 Salt and pepper, to
taste
SERVES 4 Salt and pepper, to
taste
1/4 cup olive oil 60ml olive oil
4 chicken breasts 4 chicken breasts
1 1/2 sweet potatoes, 195g sweet potatoes,
cubed cubed
1 large lemon, 1 large lemon,
squeezed squeezed
1 large lemon, sliced 1 large lemon, sliced
2 tablespoons rosemary 2 tablespoons rosemary
5 garlic cloves, crushed 5 garlic cloves, crushed
directions
1. Preheat the oven to 450 fahrenheit . 20G / 80KCALS
2. Add olive oil to a large cast iron skillet or to a roasting pan, and heat
over medium-high heat. If working with a roasting pan, you may need 35G / 315KCALS
to use it over two burners.
3. Sprinkle desired amount of salt and pepper over chicken breasts. Then 63G / 252KCALS
place the chicken breast sides down in the pan. Add the cubed sweet
potatoes, and cook in pan/skillet for 8-10 minutes or until the chicken is
browned.
4. Turn the chicken over and pour lemon, rosemary, and garlic over the dairy eggs gluten soya MSG nuts trans fats pro points - per serving
chicken and potatoes. Top with sliced lemons.
4.5
5. Bake at 450 fahrenheit for 40-45 minutes, or until the chicken is done.
This varies for each oven. 658 20 mins
4.5
TOMATO BASIL SOUP
DINNERS
Do you need a hot soup recipe to help get cook once and eat twice, three times, or even
you through a cold winter? This might be four! Im all for convenience especially when
what youre looking for. I dont know about the its too cold for much else. Anyway, I was in-
weather where you live, but here in Louisiana spired to make my own take on this recipe
it can sometimes get COLD, and we are not after trying a vegan version at one of my fa-
used to it. SO not used to it that all kinds of vourite spots in lovely Baton Rouge. To get
stuff gets cancelled or delayed because of the that creamy texture, I substituted coconut milk
ice. Like my classes. for the heavy cream or milk that you find in a
To warm up, I often default to making this To- lot of conventional soups. The results were
mato Basil Soup. Its perfect because I can exciting.
shopping
SERVES 6 leaves SERVES 6 240ml coconut milk
4 cans whole tomatoes, 1 cup coconut milk 4 cans whole tomatoes, 113g butter
crushed (I use 2 large 1/4 lb butter crushed Note: check Salt and cracked black
28 oz cans instead of for ones without added pepper to taste
4 smaller ones) Note: Salt and cracked black sugar
check for ones without pepper to taste
added sugar 950ml tomato juice and
part vegetable broth or
4 cups tomato juice and chicken broth (I use half
part vegetable broth or tomato juice and half
chicken broth (I use 2 chicken broth)
cups tomato juice and 2
cups chicken broth) 12 - 14 fresh basil
leaves
12 -14 fresh basil
directions
1. Combine tomatoes, juice and/or broth in stockpot. Simmer for 30 81G / 324KCALS
minutes. Pure, along with basil leaves, in small batches in a food
processor, blender or better yet, a hand-held immersion blender right 12G / 108KCALS
in the pot. Return to pot and add coconut milk and butter while stirring
over low heat.
16G / 64KCALS
2.5
515 20 mins
2
SMOTHERED APPLE AND ONION PORK CHOPS
DINNERS
As a way to celebrate New Year 2014, my Mum When making this meal, Mum used her talents
and I whipped up this amazing new recipe. I call for adapting a recipes ingredients, Dad used his
it Smothered Apple and Onion Pork Chops. Al- skills with the cast iron skillet, I photographed,
though I do believe food is, in a way, fuel and and my sister set the table. In order to celebrate
shouldnt be used as a system of rewarding your- us all being together and the New Year, we went
self, I also believe that its a way of celebrating around the table discussing our favourite days of
life. Its nourishment to the soul and body. As 2013. Basically we turned what could have been
humans this is something we all have in common an ordinary dinner into a Thanksgiving and New
the recipe you are reading about tastes noth- Years celebration. And to me, this is what enjoy-
ing short of a celebration and it was perfect for ing food should be all about.
ours.
shopping
SERVES 4 1 medium yellow onion,
thinly sliced
SERVES 4 1 medium yellow onion,
thinly sliced
4 (6 - 8 oz) bone-inpork 4 bone-in pork chops (1
chops (1 - 1 thick) 1/3 cup chicken broth - 1 1/4 thick) 80ml chicken broth
1 teaspoon sea salt 1 cup coconut milk 1 teaspoon sea salt 240ml coconut milk
1/2 teaspoon ground 1/4 cup organic Dijon 1/2 teaspoon ground 70g organic Dijon
black pepper mustard black pepper mustard
2 tablespoons olive oil 2 tablespoons honey 2 tablespoons olive oil 2 tablespoons honey
2 organic Granny Smith 6-8 fresh rosemary 2 organic Granny Smith 6-8 fresh rosemary
apples, cut into 1/2 sprigs apples, cut into 1/2 sprigs
thick wedges thick wedges
directions
1. Preheat oven to 450 fahrenheit. Sprinkle both sides of chops with salt and 79G / 316KCALS
pepper. Cook in hot oil in a 12 cast iron skillet over medium heat for 5-6
minutes on each side or until golden brown. Remove pork from skillet. 51G / 459KCALS
2. Add apples and onions to skillet and cook 4-5 minutes, stirring occasionally,
or until browned. Remove from skillet. 54G / 216KCALS
3. Add broth to skillet and cook 1-2 minutes, stirring constantly to loosen
browned residue from skillet. Whisk together coconut milk and mustard. Add
to skillet and cook for 1-2 minutes, or until bubbly, stirring constantly.
4. Remove skillet from heat. Stir in honey. Return pork to skillet and turn to dairy eggs gluten soya MSG nuts trans fats pro points - per serving
coat. Top with apples, onions and rosemary.
7
5. Bake for 10 minutes or until just beginning to bubble. Remove from oven
and let stand for 5 minutes before serving. 1,170 20 mins
6.5
CHICKEN NUGGETS
DINNERS
Let me tell you a little bit about my relationship up my nearly continuous and much beloved diet
with chicken nuggets (and dont we all have a of Raising Canes and Chic-Fil-A for something a
relationship with chicken nuggets?). They were a little easier on the body. Wanna see how I did it?
huge part of my childhood. No matter where we Heres the recipe. Its delicious, nuggety and it
went to eat, I ordered chicken nuggets. Break- still hits the spot. its also a hell of a lot better for
fast, lunch, dinner - whatever. It was a thing you. Plus it works out cheaper if you make it for
known to my family and friends: I ate nothing yourself. The chicken nuggets taste great, you
but chicken. And if there was no chicken, I just feel great and life is good!
wouldnt eat! (well, at least I was consistent)
So after beginning a more healthy lifestyle, I gave
shopping
SERVES 4 SERVES 4
2 lbs of chicken breasts 900g chicken breasts
2 eggs 2 eggs
1/2 cup coconut flour 50g coconut flour
1 tablespoon onion 1 tablespoon onion
powder powder
1 tablespoon garlic 1 tablespoon garlic
powder powder
Salt and pepper to taste Salt and pepper to taste
directions
1. Add 1/3-1/2 cup coconut oil to a frying pan. Bring to medium heat. 33G / 132KCALS
2. Cube chicken into nuggets.
3. Dip into egg mixture and coat well. 29G / 261KCALS
4. Dip into dry mixture (coconut flour, seasonings) and coat well.
138G / 552KCALS
5. Fry on medium heat for 2-3 minutes each side.
6
970 20 mins
5.5
GUACAMOLE BURGER RECIPE
DINNERS
Need more dinner ideas? This Guacamole Burger Ive also found this recipe/idea to be very college
Recipe will make an ordinary dinner into an extraor- friendly. Buying grass fed ground meat is not expen-
dinary dinner. Because burgers full of guacamole sive - usually $5-7 a pound, which can make 3-4
obviously. Although this isnt much of a recipe (its al- burgers. 3-4 meals in $7! That is way better than any
most too simple), its a great idea. Like my Avocado drive-thru or restaurant meal. Consider how much
in an Egg, its one of those things thats easy enough you pay for a burger at a restaurant nowadays, usu-
to enjoy daily (and there are times when I do). As for ally between $10-20 dollars, right? If youre in the US
how I like it? I personally like to chill the guacamo- and cant find a local grass fed retailer, try looking
le to contrast with the hot burger. You may prefer a online at Topline Foods.
slightly different approach its all good.
shopping
SERVES 4 SERVES 4
1 1/2 lbs grass-fed 680g grass-fed ground
ground beef beef
2 tablespoons coconut 2 tablespoons coconut
oil oil
Salt & pepper Salt & pepper
1 mashed avocado 1 mashed avocado
directions
1. Divide the meat into 4 equal portions. Make a depression in the 11G / 8KCALS
centre of the patty with your thumb.
2. Season with salt & pepper. 105G / 378KCALS
3. Add oil to cast iron skillet, and heat until the oil is shimmering.
4. Cook patties for 3-4 minutes on each side, or until golden brown. 134G / 88KCALS
5. Top with bacon & sauted onions.

6. Then top with a mashed avocado, chilled. You can add onions, NO NO NO NO NO NO NO weight watchers
garlic, bacon, or even a boiled egg to your guacamole. dairy eggs gluten soya MSG nuts trans fats pro points - per serving
10
1,576 10 mins
10
HERB TOPPED STEAK
DINNERS
In this girls humble opinion, theres nothing more Now Im willing to throw together many different
satisfying than a juicy piece of steak when youre flavours in search of a beautiful dish. And this
really hungry. Most people enjoy steak topped Herb Topped Steak is a beautiful dish. When you
with butter, blue cheese, or vegetables, but for still eat a Standard American Diet (The SAD,
the longest time Ive been a Plain Jane when it and yes it is very sad), you often dont get much
comes to my food. Ive always said no sauces, no variety. Its the same old corn, wheat and soy
toppings, and please dont make me try some- showing up in everything. After I left the SAD
thing new!. This all changed when I started to way of eating, I found flavour and lots of it. Fresh
care more about the quality of food I put into my herbs are a wonderful way to turn a simple dish
body. My palate flipped a 180 and my eyes were into a masterpiece!
opened.
shopping
SERVES 3-4 2 tablespoons balsamic
vinegar
SERVES 3-4 2 tablespoons balsamic
vinegar
1 New York strip steak, 200g sirloin steak, or
or your favorite cut your favorite cut
1 tablespoon of ghee or 10g tablespoon of ghee
coconut oil or coconut oil
Herb Topping Herb Topping
6 garlic cloves, peeled 6 garlic cloves, peeled
1/3 bunch of fresh 10g of a bunch of fresh
parsley parsley
1/4 cup olive oil 60ml cup olive oil
directions
1. Preheat oven to 400F. 7G / 28KCALS
2. Heat oil or ghee on high heat in a cast iron skillet. Sear steak for 1
minute on each side. 59G / 531KCALS
3. Place skillet and steak in oven for 6-8 minutes this will result in a
medium rare steak. 31G / 124KCALS
4. While steak is cooking, prepare topping.

Topping
5. Place all ingredients in a food processor, making sure to not over
pulse. Garlic should look chopped, not pureed. Add a tablespoon
5
on top of each steak.
851 20 mins
4.5
HERB TOPPED TURKEY STEAK
DINNERS
Turkey has certainly become one of my favou- Rosemary is one of my favourite herbs and
rite game meats. As a kid, I hated variety in can really help a quite plain meat taste delec-
my food. I literally only ate pizza and chicken table. The key to bringing out the spectacular
nuggets. But you can only do that for so long. in this dish is in how you marinade it. Leave
Today I try to make up for those days by get- the turkey in olive oil, mustard, and lemon for
ting as much variety as I can which is so up to 24 hours. This is important. One time I
much more fun. I wish Id started sooner! And skimped on this step and it came out too dry
speaking of variety, youre going to find some which can happen with turkey if youre not
in this lemon rosemary turkey breast recipe. It careful. Dont say I didnt warn you.
is to DIE for!
shopping
SERVES 4 1 tablespoon rosemary SERVES 4 1 tablespoon rosemary
About 2 pounds of wild Salt and pepper, to About 900g of wild Salt and pepper, to
turkey breast taste turkey breast taste
1/4 cup lemon juice 60ml lemon juice
1/2 cup extra virgin olive 120ml extra virgin olive
oil oil
1 tablespoon Dijon 1 tablespoon Dijon
mustard mustard
2-3 cloves garlic, 2-3 cloves garlic,
minced minced
directions
1. Marinade turkey breast in lemon juice, olive oil, and Dijon for up to 38G / 152KCALS
24 hours.
2. Put turkey breast into a baking dish. Top with garlic, rosemary, salt 28G / 252KCALS
and pepper.
3. Cover dish, and bake in oven for 45 minutes to an hour on 350 153G / 612KCALS
Fahrenheit.
6.5
1,067 5 mins
6
GRASS-FED HAMBURGERS
DINNERS
Sometimes we dont feel like cooking extravagant People tend to label hamburgers as unhealthy,
meals, and we just need a HAMBURGER. Ham- but like anything, if it fits in with your macros and
burgers for dinner. Hamburgers for lunch. Ham- your calories for the day, youre golden. When,
burgers whenever. We know a good thing when like we have here, you subtract all the sauces,
we see it, right? Theres a reason why theyre so patties, milkshakes, cheese, and various other
popular the world over. Perfect when served on fried things that end up as part of your burger
their own, and versatile enough to go with any what you have is actually quite high in protein
other number of ingredients - this is about as and good fats. So dont be shy about the burger.
stripped down as it gets just the patty and noth- Love the burger.
ing else. The basis of a perfect hamburger.
shopping
SERVES 4 SERVES 4
1 1/2 lbs grass fed 680g grass fed ground
ground beef beef
2 tablespoons coconut 2 tablespoons coconut
oil oil
Salt & pepper Salt & pepper
directions
1. Divide the meat into 4 equal portions. Make a depression in the 0G / 0KCALS
centre of the patty with your thumb.
2. Season with salt & pepper. 82G / 738KCALS
3. Add oil to cast iron skillet, and heat until the oil is shimmering.
4. Cook patties for 3-4 minutes on each side, or until golden brown. 109G / 436KCALS
5. Top with bacon & sauted onions.

8
1,236 10 mins
7.5
CAST IRON BLACK DRUM RECIPE
DINNERS
In Louisiana we are fortunate to have an abun- relative of the redfish and is readily available,
dance of fresh seafood. The small seafood mar- unlike its cousin (made famous blackened by
kets are a blessing and offer an opportunity to Chef Paul Prodhomme). The great thing about
score the freshest produce available. Its so won- fresh drum fish is that you really dont need to get
derful. For fellow fans of Big Easy type cuisine too creative! My cooking preference is a cast iron
(wherever in the world you happen to live), sea- skillet over a medium to high heat. I tend to use
food should be a staple of the diet. Particularly raw pastured butter that I get from the Seaside
local seafood (if you can get it!) and every area Farmers Market in the Florida Panhandle. Its
has its own, unique specialties. such a simple dish and it comes out great every
As for my area we have this. Black Drum is a time.
shopping
SERVES 4 SERVES 4
Black Puppy Drum Fish Black Puppy Drum Fish
or fresh Tuna
Olive Oil
20ml Olive Oil
Pasture Butter
40g Pasture butter
1 lemon
Lemon
Seasoning
Seasoning
directions
1. Season both sides of the black drum fillet or tuna steak. I used 0G / 0KCALS
Chef Pauls Seafood Magic.
2. Place your cast iron skillet on a medium to high heat, coating the 45G / 405KCALS
bottom with olive oil and two tablespoons of butter.
3. Place the drum in the skillet or tuna steak. Cook for 5 minutes and 69G / 276KCALS
flip. I squeeze lemon over the fish at this point.
4. Cook for another 5 minutes and flip again. Squeeze more lemon. NO NO NO NO NO NO NO weight watchers
5. Cooking time is really contingent upon the thickness of the fillet.
Experience will be your guide. If need be take your metal spatula
and cut into part of the fillet to see if it is done.
4.5
701 10 mins
4.5
GRAIN-FREE & PRIMAL PIZZA CRUST RECIPE
DINNERS
PIZZA! When I was younger, my Mum used Another thing: unlike the gluten-free crusts
to take me out for a pizza probably once a you may find at the store, this crust is entirely
week. It was one of the few things Id always GRAIN free too. Which means no rice or other
eat (I was a picky eater, in case you had starchy grains. Which is great for the low car-
forgotten). Skipping forward a few years - bers amongst us. Instead we use cauliflower
when I realised I had some issues with grains, and cheese. If you can tolerate dairy, want to
I knew I had to come up with an alternative indulge, but the overdose of grains could be
pizza crust recipe. It wasnt a matter of if but troublesome, then this recipe was made for
when. So here we go! you. Nobody need be deprived of pizza ever
again.
shopping
SERVES 2 Toppings - pizza sauce,
shredded cheese, and
SERVES 2 Toppings - pizza sauce,
shredded cheese, and
1 cup cooked, riced other pizza toppings 250g cooked, riced other pizza toppings
cauliflower cauliflower
1 cup shredded 100g shredded
mozzarella cheese mozzarella cheese
1 egg, beaten 1 egg, beaten
2 teaspoons of Italian 2 teaspoons of Italian
seasoning (or oregano, seasoning (or oregano,
garlic and garlic salt) garlic, and garlic salt)
Olive oil Olive oil
directions
1. Chop up raw cauliflower; break florets into somewhat even pieces. 15G / 60KCALS
2. Add to food processor and pulse until at rice-like consistency. Note: it is
important not to over pulse or you may puree it. 32G / 288KCALS
3. Take the now riced raw cauliflower: you can either microwave for 10
minutes OR cook in coconut / olive oil in a pan.
32G / 128KCALS
To make Pizza Crust
4. Preheat the oven to 450 fahrenheit.
5. In a medium bowl stir together 1 cup cauliflower, egg, and cheese. Stir
in Italian seasoning. Transfer to the cookie sheet and form into 9 pizza dairy eggs gluten soya MSG nuts trans fats pro points - per serving
crust. Brush olive oil over top of mixture.
6. Bake at 450 fahrenheit for 15 minutes (without toppings). 6
7. Remove from oven and add toppings.
8. Place in oven on broil at high heat just until cheese is melted (2-3
476 20 mins
minutes) 6
DESSERTS

DARK CHOCOLATE BARK (SALTED WITH MACADAMIA NUTS)
DESSERTS
I probably dont even need to write out the recipe for a few pieces for my Dad and my sister. Yeah, they
this one, its more about sharing this delicious (and were definitely mad at me for a while. So I made it
quite simple) dessert idea. Hows it work? Basically up to them by making another batch which ended
you melt a dark chocolate of your choice, lay it on up more equally distributed. I think there should
parchment paper, and then top it with nuts and sea definitely be a you snooze, you lose rule for this
salt. Its that easy. dessert because moreish does not even begin to
describe it. Do bear this in mind but remember also
A note of caution: this stuff is like crack, so be care- that sharing is caring! Can we try to do both?
ful. Or not. Or maybe I just thought it was like crack
because I managed to eat most of it leaving just
shopping
SERVES 10 SERVES 10
2 85% dark chocolate 2 85% dark chocolate
bars (I use Lindt) bars (I use Lindt)
2/3 cup of macadamia 250g-300g of
nuts, chopped macadamia nuts,
chopped
Sea salt, to taste
Sea salt, to taste
directions
1. Melt the chocolate in microwave for 30 second increments at 57G / 228KCALS
power level 5, stirring every 30 seconds.
2. Once melted, lay the chocolate on parchment paper. Top with nuts 187G / 1683KCALS
and sea salt.
3. Break apart with hands and store in fridge to cool for a few hours. 25G / 100KCALS
6
1,896 5 mins
5.5
GRAIN FREE CHOCOLATE CAKE RECIPE
DESSERTS
This cake turned out so much better than I ex- fun baking and photographing food. To be fair;
pected it to. It was one of those days where I just Im not really into making and eating elaborate
sorta threw in some ingredients, hoped for the desserts on a regular basis (grain free or not).
best, and it worked. I love days like that. No di- Id rather save them for special occasions like
sasters. I baked this cake in a loaf pan and then Thanksgiving, which is when I first served this
cut it like slices of bread. The presentation was cake. There are times and places for gratuitous
beautiful and perfect for our Thanksgiving table! cake consumption, and I think that the holidays
Im telling you, sometimes I have way too much are one of them. This recipe will make your next
fun baking and photographing food. Actually, I festival as festive as can be
take that back, you can never have too much
shopping
SERVES 8 1/2 teaspoon baking
soda
SERVES 8 1/2 teaspoon baking
soda
16 oz of dark chocolate 200g Dark chocolate
(2 bars)
120ml coconut milk
1/2 cup coconut milk
2 eggs
2 eggs
1 banana
1 banana
2 tablespoons honey
2 tablespoons honey
1 cup of almond flour 100g almond flour

1/2 teaspoon sea salt 1/2 teaspoon sea salt
directions
1. Grease one 8x4 loaf pan with coconut oil and preheat oven 116G / 464KCALS
to 350 fahrenheit.
2. Melt one bar of dark chocolate and coconut milk in a small 99G / 891KCALS
saucepan on low heat.
3. Remove from heat - stir eggs, honey and mashed banana 41G / 164KCALS
into mixture.
4. Stir in almond flour, baking soda, and salt. NO NO NO NO NO NO NO weight watchers
5. Pour batter into loaf pan. Top with other chocolate bar, dairy eggs gluten soya MSG nuts trans fats pro points - per serving
broken into pieces.
6. Bake for 20-25 minutes. 4.5
1,426 10 mins
4
HOMEMADE REESES CUPS
DESSERTS
HALLOWEEN! One of my favourite holidays ever! I Anyway, I recently came up with a far better way to
love the dressing up, the atmosphere and enjoying get my Reeses fix. Its Halloween without the multi
all the festivities. And I enjoy it so much more if I day food hangover. These homemade (and dare
dont splurge on all that Halloween candy. As a kid, I say improved?) Reeses Cups are made with a
my sister and I would fight over the Reeses from our magnificent combination of dark chocolate and al-
Halloween stashes. I knew, back then, that too much mond butter. Any good nut butter will do (though you
sugar made me feel terrible, but every year Id still can use the recipe in this book), and the darker the
eat so much of it! And then feel sick. So very sick. chocolate the better! I like to look for chocolate with
Kid logic, ugh. the least amount of sugar - because too much sugar
masks the bold, delicious flavour of chocolate! Enjoy.
shopping
SERVES 10 SERVES 10
7 oz (about 2 bars) of 200g Dark chocolate
dark chocolate (85- (85- 90%)
90%)
110g cup almond butter
1/2 cup almond butter
directions
1. Melt dark chocolate in a double boiler on the stove. 74G / 296KCALS
2. Fill the mini muffin tins halfway with this melted dark
chocolate. 92G / 828KCALS
3. Add a spoonful of almond butter. 30G / 120KCALS

4. Top remainder of muffin tins with chocolate.
5. Freeze for at least 15-20 minutes. NO NO NO NO NO NO NO weight watchers
3.5
1,180 10 mins
3.5
GLUTEN FREE BROWNIES REVAMPED
DESSERTS
Brownies are an art. A test of the bakers skill. One that There are a few origin myths as to how brownies came
you never really master, but can always continue to about but were pretty sure that they were invented
improve upon. There are so many approaches to take, around 1893 in Chicago when a prominent local social-
so many people experimenting on them and everybody ite, Bertha Palmer, asked her husbands pastry chef
has their own take on what tastes best. These ones are to come up with something that was like a cake, but
a spin off of / improvement upon my Bakers Bar, and are smaller (I assume that cupcakes werent an option?).
my current, ultimate recipe. They are the result of many This was the eventual result and weve been tweaking
trials and errors (heck Im not even sure what version the recipe ever since. So heres to that nameless pastry
were onto now) and I am very proud of them. chef!
The original brownie was certainly NOT gluten free.
shopping
SERVES 6 1/2 cup coconut milk SERVES 6
4 oz of an unsweetened 120g of an
chocolate baking bar unsweetened chocolate
baking bar
1/2 cup butter
110g butter
1/4 cup oil
60ml oil
1/2 cup maple syrup
120ml maple syrup
1 large egg
1 large egg
1/2 teaspoon vanilla
1/2 teaspoon vanilla
1/2 cup coconut flour
50g coconut flour
directions
1. Preheat oven to 350 fahrenheit. 154G / 616KCALS
2. Melt butter and chocolate.

92G / 828KCALS
3. Add all ingredients in a mixing bowl. Mix with a spoon or
spatula. 31G / 124KCALS
4. Bake for 28-30 minutes.
5. Cool in fridge. NO NO NO NO NO NO NO weight watchers
7
1,370 10 mins
7
BLUEBERRY MUFFIN RECIPE
DESSERTS
Starbucks blueberry muffins... mmmm... Imagine, if you Im not going to lie, back in my morehedonistic days, I
will, a blueberry muffin without any grains, refined sug- used to get a Frappuccino AND a muffin anytime I went
ar, or dodgy ingredients. Well, I have created one - and to a coffee shop. And I went for coffee quite often. Since
heres the recipe! In the summer of 2013, whilst I was the Frappuccino didnt have enough sugar (and you
travelling to North Carolina, Disney, and Destin, my know Im being sarcastic right?) I added a muffin to the
roommates were busy testing recipes (because theyre equation. My body got a little sick of this over the years,
amazing) One of them sent me a picture of these along so I kicked the habit and have never felt better. These
with the caption these muffins are the best thing Ive days I might make a nice Bulletproof Coffee and one of
ever tasted!! (exclamation marks included for empha- these delicious grain-free muffins instead. It tastes just
sis). I didnt believe it until I had one myself. But yeah, as good, and feels so much better.
she was onto something.
shopping
SERVES 6 1/4 cup coconut milk SERVES 6 60ml coconut milk
2 1/2 cups almond flour 2 eggs 250g almond flour 2 eggs
1 tablespoon coconut 1 cup fresh or frozen 1 tablespoon coconut 100g fresh or frozen
flour blueberries flour blueberries
1/4 teaspoon salt 2-3 tablespoons 1/4 teaspoon salt 2-3 tablespoons
cinnamon cinnamon
1/2 teaspoon baking 1/2 teaspoon baking
soda soda
1 tablespoon vanilla 1 tablespoon vanilla
1/4 cup coconut oil 60ml coconut oil
1/4 cup maple syrup 60ml maple syrup
directions
1. Preheat oven to 350 fahrenheit. Line a 12 count muffin tin 60G / 240KCALS
and lightly oil with coconut oil.
2. In a mixing bowl (I use a KitchenAid) mix almond flour, 65G / 585KCALS
coconut flour, salt, and baking soda and stir to combine.

32G / 128KCALS
3. Pour in coconut oil, eggs, maple syrup, coconut milk, and
vanilla; mix well.
4. Fold in blueberries and add cinnamon.
5. Distribute into muffin tin. Sprinkle with additional cinnamon.
6. Bake for 22-25 minutes. Allow to cool and enjoy! 7
897 10 mins
6.5
FLOUR-LESS FUDGY BROWNIE RECIPE
DESSERTS
As long as I can remember, I have always loved How, you might ask, can it taste almost exact-
anything chocolate - and warm, oven fresh ly like a regular brownie despite the lack of
brownies are a particular favourite. Now let me flour? Honestly, I have no idea. What I do know
tell you, I have tried what feels like countless rec- is that there are definitely occasions for treats,
ipes in my quest for the ultimate flour-less brown- and these flour-less fudgy brownies are much
ie. Many were terrible, some were OK and a few more wholesome than the kind that youd buy
were quite good. This Flour-less Fudgy Brownie in a store. They usually work out cheaper too.
Recipe blew them all out of the water. And, as Im also pretty sure that you may want to lick the
well as being super delicious, these brownies are bowl afterwards. And that you wouldnt be the
super easy to make. Which, at my place, means first! Guilty as charged
lots of brownies, lots of the time.
shopping
SERVES 6 SERVES 6
4 large pastured eggs 4 large pastured eggs
1 cup unsweetened 1 cup unsweetened
cocoa powder cocoa powder
1/4- 1/3 cup maple 100g cup maple syrup
syrup
70g cup extra virgin
1/3 cup extra virgin coconut oil
coconut oil
2 teaspoons vanilla
2 teaspoons vanilla extrac
extract
directions
1. Preheat oven to 350fahrenheit. 62G / 248KCALS
2. Mix ingredients in a large bowl with a mixer or KitchenAid.

35G / 315KCALS
3. Pour into 4 x 8 loaf pan.
4. Bake for 20-25 minutes. 28G / 112KCALS
5. Let cool before eating, or place in fridge until cool (about
10 min). NO NO NO NO NO NO NO weight watchers
3
520 5 mins 3
COOKIE DOUGH BAR
DESSERTS
Ive worked out a way to improve upon the conven- favourite. It mimics the taste and look of a delicious
tional version of watching movies all day as you hov- chocolate chip cookie but without the grains, refined
er over an entire bowl of raw cookie dough (yes, it is sugars, and other hidden chemicals found in a store-
possible to make this experience even more exciting, bought cookie. Although this recipe is gluten-free,
keep reading). The trick is to up your game on the dairy- free, and positively delicious, I probably dont
cookie dough. You need a better recipe, and I have need to remind you that its still a cookie dough bar
just the one for you. and that doesnt mean you should try to eat your
Actually, of all of the things I have come up with so bodyweight in it (much as you might want to). How
far, this one is one that Im most proud of, a personal many films can you watch in a single day anyway?
shopping
SERVES 6 3/4 cup of dark
chocolate, chopped (I
SERVES 6 130g of dark chocolate,
chopped (I use Lindt
1.5 cups of almond flour use Lindt 85%) or dark 150g of almond flour 85%) or dark chocolate
chocolate chips chips
2 tablespoons of 2 tablespoons of
coconut flour Dash of salt coconut flour Dash of salt
1/2 cup of melted 1/2 cup of melted
coconut oil coconut oil
1/4 cup of organic 60ml of organic maple
maple syrup syrup
1 tablespoon of 1 tablespoon of
Mexican vanilla extract Mexican vanilla extract
directions
1. Mix flours and salt together. 45G / 180KCALS
2. Add coconut oil, syrup, chocolate, vanilla and stir well.

76G / 648KCALS
3. Place dough into tray and flatten out with spoon.
4. Place in freezer for 20 minutes until hardened to enjoy 26G / 104KCALS
promptly, or place in refrigerator and wait a little longer.
4.5
912 5 mins
4
TOPPINGS, DRESSINGS, SEASONINGS

COFFEE CREAMER
TOPPI
NGS & DRESSINGS
For a long, long time Ive been experimenting, trying to Filled with preservatives, high fructose corn syrup, and a
come up the ultimate dairy-free coffee creamer. One minefield of processed ingredients, they take the humble
morning I had my Eureka moment and this was the re- coffee bean and turn it into somethingsinister. So what
sult. I shall never forget it! One of my favourite things to are the alternatives? Milk? That can work, but it has a
do in winter is cuddle up and drink coffee. Im probably very high glycemic load. Whipping cream? Yumm... but
not a coffee addict (at least I dont think I am), but I sure also very dense in calories. So up until Id come up with
enjoy the experience of a cup of coffee. I could probably this, I usually enjoyed my coffee black. I still do some-
wax lyrical about my love affair with a Cuppa Joe, but times, but now I have choices - which makes this recov-
thats one for another time and another book, perhaps. ering Frappuccino addict very happy indeed!
Coffee creamers are usually really, really bad for you.
shopping
SERVES 8 SERVES 8
1 can of coconut milk 1 can of coconut milk
2-3 eggs 2-3 eggs
2 teaspoon vanilla 2 teaspoon vanilla
extract (optional) extract (optional)
directions
1. Blend all ingredients in either a food processor or blender. 2G / 8KCALS
2. Store in fridge and consume within 4-5 days.

9G / 81KCALS
6G / 24KCALS
<1
135 5 mins
<1
BBQ SAUCE RECIPE
TOPPI
NGS & DRESSINGS
Here in the US, football season means mainly but I must say it took some time to get there. I
two things (asides from the football, I guess!) - did my research and what Ive found is that its
tailgates and grilling. So heres some great news very difficult to find a BBQ sauce with no hidden
for you: weve got an incredible BBQ sauce rec- refined sugars, and that still tastes like the real
ipe for all of your grill related needs (football or thing. So, as is often the case, I decided the best
not, and wherever you are in the world). way was to come up with my own. The result?
At my house, Dad is always cooking something Absolutely no sugar and easy to make too, this
on the grill. Steaks, chicken, ribs, you name it! I recipe is the best tasting and best for you.
needed the perfect sauce based accompaniment
shopping
SERVES 15 orange
SERVES 15 orange
2 tablespoon paprika 2 tablespoon paprika

2 tablespoon coconut oil 2 tablespoon coconut oil
2 teaspoon chili powder 2 teaspoon chili powder
2 medium onions, minced 2 medium onions, minced
4 teaspoon hickory liquid 4 teaspoon hickory liquid
2-28 oz cans whole tomatoes smoke 780g cans whole tomatoes in smoke
in juice juice
4 teaspoon ground black 4 teaspoon ground black
2-8 oz cans tomato sauce pepper 240ml tomato sauce pepper
1 1/2 cups apple cider vinegar 2 tablespoon sea salt 500ml apple cider vinegar 2 tablespoon sea salt
1/2 cup honey 1 tablespoon Coconut Aminos 250ml honey 1 teaspoon Coconut Aminos
2 tablespoon maple syrup 1/4 cup organic Dijon mustard 2 tablespoon maple syrup 70g organic Dijon mustard
Juice from 1/2 fresh squeezed 1 bay leaf Juice from 1/2 fresh squeezed 1 bay leaf
directions
1. Mince the onions in a food processor and set aside. Put the coconut 349G / 1396KCALS
oil in a Dutch oven or large heavy pot and heat on medium for a
few minutes. Add the onions and saut for about five minutes until 29G / 261KCALS
translucent.
2. Add the remaining ingredients and bring to a boil. Turn the heat down
9G / 81KCALS
to low. Simmer for two hours. As the tomatoes cook, use a potato
masher occasionally to break them up.
3. After two hours, remove the bay leaf and in small batches, blend in NO NO NO NO NO NO NO weight watchers
food processor until smooth. Return the now smooth sauce to the pot
and simmer for 30 minutes. If you have an immersion blender, you can
just blend it all in the pot.
3
4. If the sauce isnt thick enough, you can add an additional small amount
of honey and cook it for another 30 minutes or more. Remember that it 1,583 30 mins
will also thicken upon cooling. 3
HOMEMADE CAESAR DRESSING
TOPPI
NGS & DRESSINGS
Looking for a light Caesar dressing? Save yourself story by now - after getting it to-go so many times,
some money and try this one. It only takes a few I decided to create my own, which would be much
minutes to make really! Unlike most Caesar dress- cheaper, and much more beneficial in terms of in-
ings, this dressing is not thick or creamy - it drizzles gredients. The original Caesar Salad was said to
on nicely, and you can use it with almost any salad. have been invented on July 4th, 1924 by Caesar
Personally, my favourite kinds of Caesar dressings Cardini, an Italian born restaurateur. He supposedly
are the lighter varieties, so this is what I was going ran out of ingredients and was forced to come up
for with this recipe. with this salad/dressing on the spot! A number of the
My favourite hometown restaurant has a legendary people who worked with him at the time dispute this,
Caesar salad. Its one of those ones that you have and claim to have invented the original recipe them-
to keep going back for. And you probably know the selves.
shopping
YIELDS 4 1 teaspoon Dijon YIELDS 4 1 teaspoon Dijon
mustard mustard
3 large garlic cloves, 3 large garlic cloves,
peeled Salt and pepper to peeled Salt and pepper to
taste taste
2-4 anchovy fillets 2-4 anchovy fillets
1 large egg yolk 1 large egg yolk
1/2 cup extra virgin 350ml extra virgin
olive oil olive oil
1 lemon, juiced 1 lemon, juiced
1 teaspoon Coconut 1 teaspoon Coconut
Aminos Aminos
directions
1. Pulse garlic and anchovies in a food processor. 5G / 20KCALS
2. Add the egg yolk to the mixture and continue pulsing.
3. Drizzle in the olive oil and lemon juice slowly. 47G / 423KCALS
4. Add the Coconut Aminos, mustard, and salt and pepper and
combine. 7G / 28KCALS
5. Store in a container in the fridge up to 5 days.
3.5
466 10 mins
3
ABOUT THE AUTHOR ABOUT THE CO-AUTHOR
DANIEL WHEELER MONICA BRAVO
Having been morbidly obese and transformed my own life by losing over 8 stone, First off, Im from Covington, Louisiana (Go Tigers!). I am a full time student at Louisiana
I found a passion to help, inspire and motivate others. I went on an intense State University with a major in Biology and a minor in Business. I plan to go to medical
educational journey, founded my own fitness company, Life Changing Fitness, and school in 2016 and become a doctor that treats patients with real food.
now tour the country hosting seminars to educate and inspire others on proper
nutrition and exercise. When Im not listening to health podcasts or going to Yogalates class, I love to spend
time with my family and friends. I also cook, bake, dance, ski, and travel, and yes I
I created this recipe book with the sole purpose to allow people to enjoy everyday indulge in a Paleo Margarita every now and then! There are plenty of things I plan to do
foods to fit within a healthy active lifestyle. You can enjoy any of these meals and in 2015. Like start a herb garden, begin painting, relearn Spanish, and travel to Europe
achieve any goal you have... that I guarantee you. I hope you enjoy the foods as
much as I did creating this book.
LOG IT, COOK IT, FUEL IT LOG IT, COOK IT, FUEL IT

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in partnership with | monica bravo

how to work out your macros

- Little to no exercise - e.g. a desk job. Activity Level: 1.2

Here are some easy, step by step instructions: FAT

in partnership with | monica bravo

Therefore Johns Carbohydrate intake is 392g

TOTAL MACROS FOR JOHN

in partnership with | monica bravo

in partnership with | monica bravo

In Summary: you have complete freedom with your own

And this is the path to success!

in partnership with | monica bravo

2. Place asparagus in a pot of water and bring to a boil. Boil for 2

3. Remove asparagus immediately and place in a bowl of ice and

2. Pulse for 12 minutes.

Notes 37G / 148KCALS

if it isnt, then blanch for a few minutes longer.

I discovered this style of Brittle at one of my

3. Evenly spread 4 cups of mixture on a dehydrator tray lined

2. Marinade flank steak in BBQ sauce and olive oil overnight.

3. Put flank steak in dehydrator at 140 fahrenheit for 3-5 hours.

in partnership with | monica bravo

slices on the baking tray.

creamy consistency forms.

4. Fold about 14 of egg whites into batter. Fold batter into

2. Pulse ingredients together.

in partnership with | monica bravo

in partnership with | monica bravo

5. Top with bacon & sauted onions.

4. While steak is cooking, prepare topping.

5. Top with bacon & sauted onions.

in partnership with | monica bravo

1 cup of almond flour 100g almond flour

3. Add a spoonful of almond butter. 30G / 120KCALS

2. Melt butter and chocolate.

coconut flour, salt, and baking soda and stir to combine.

2. Mix ingredients in a large bowl with a mixer or KitchenAid.

2. Add coconut oil, syrup, chocolate, vanilla and stir well.

in partnership with | monica bravo

2. Store in fridge and consume within 4-5 days.

2 tablespoon paprika 2 tablespoon paprika

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