Client Recipe Cards PDF

How to Use These Cards
These recipe cards are black and white so they won’t use up your color ink, or if
you are paying to have them printed, they are cheaper.
They are also two per page. This way you will get TWO recipe cards off of one
page. Some pages have two recipes on them so read and print carefully. We
tried to format these recipes to save you ink and paper.
Print the page you want, cut them up and you will have done-for-you recipe cards
that you can hand out to your clients.
There are enough here to give them a recipe card every other week. This way by
the end of a year they will have a nice little collection of recipes under their belts.
Who is the Mastermind Behind These Recipes?
If you know me, then you know that I did not make these recipes. I can cook,
don’t get me wrong, but when it comes to creation I am no Food Network Chef.
Diana Keuilian made all of these recipes. She is also the woman who makes
most of the recipes on the FitPro Newsletters.
If you are looking for more recipes just like this one, feel free to check out
Diana’s:
Facebook: https://www.facebook.com/RealHealthyRecipes?fref=ts
Blog: http://realhealthyrecipes.com/ <= Make sure to grab her FREE cook book

Real Healthy Pizza Casserole Real Healthy Pizza Casserole
Ø 1/2 of a spaghetti squash (or 7 zucchini, turned Ø 1/2 of a spaghetti squash (or 7 zucchini, turned
into zucchini noodles with a vegetable peeler. If into zucchini noodles with a vegetable peeler. If
using zucchini, skip step 1.) using zucchini, skip step 1.)
Ø 1 pound organic, grass-‐fed ground Ø 1 pound organic, grass-‐fed ground
beef beef
Ø 2 cloves garlic, minced Ø 2 cloves garlic, minced
Ø 1 teaspoon fennel seed Ø 1 teaspoon fennel seed
Ø 2 teaspoons smoked paprika Ø 2 teaspoons smoked paprika
Ø 1/2 a yellow onion, minced Ø 1/2 a yellow onion, minced
Ø 1 1/2 cups organic marinara sauce Ø 1 1/2 cups organic marinara sauce
Ø 4 eggs Ø 4 eggs
Ø 1 (14oz) bag frozen roasted onions and bell Ø 1 (14oz) bag frozen roasted onions and bell
peppers (Trader Joe’s has a good one) peppers (Trader Joe’s has a good one)
Ø 1 teaspoon dried oregano Ø 1 teaspoon dried oregano
Ø 1 teaspoon dried basil Ø 1 teaspoon dried basil
Ø dash of salt and pepper Ø dash of salt and pepper
Ø 20 Nitrate free salami slices Ø 20 Nitrate free salami slices
Ø 1/4 cup Greek olives, sliced Ø 1/4 cup Greek olives, sliced
Ø 1/4 cup fresh pineapple pieces Ø 1/4 cup fresh pineapple pieces
Ø 1/4 cup fresh bell pepper, chopped Ø 1/4 cup fresh bell pepper, chopped
Directions Directions
Preheat the oven to 375 degrees F. Place the Preheat the oven to 375 degrees F. Place the
spaghetti squash half in an oven safe pan in 2 inches spaghetti squash half in an oven safe pan in 2 inches
of water, cut side down. Bake for 45-‐60 minutes, of water, cut side down. Bake for 45-‐60 minutes,
until the squash is tender. Remove from oven and until the squash is tender. Remove from oven and
set aside to cool. Increase the oven temperature to set aside to cool. Increase the oven temperature to
400 degrees F. 400 degrees F.
In a large skillet brown the beef along with the In a large skillet brown the beef along with the
garlic, fennel, paprika and onion. Once browned, garlic, fennel, paprika and onion. Once browned,
remove from heat. remove from heat.
Remove the seeds from the spaghetti squash. Remove the seeds from the spaghetti squash.
Scrape the squash strands into a large mixing bowl. Scrape the squash strands into a large mixing bowl.
Add the marinara, eggs, frozen veggies, oregano, Add the marinara, eggs, frozen veggies, oregano,
basil, salt, pepper, and browned beef. Mix well. basil, salt, pepper, and browned beef. Mix well.
Lightly grease a 9×13 casserole pan with olive oil. Lightly grease a 9×13 casserole pan with olive oil.
Spread the mixture evenly into the pan, smoothing Spread the mixture evenly into the pan, smoothing
out the top. Bake for 35 minutes. out the top. Bake for 35 minutes.
Top the casserole with the salami, olives, pineapple Top the casserole with the salami, olives, pineapple
and bell pepper pieces (or choose your own favorite and bell pepper pieces (or choose your own favorite
pizza toppings and use those!) Return to the oven pizza toppings and use those!) Return to the oven
for 10 minutes. Finish with a couple minutes on for 10 minutes. Finish with a couple minutes on
broil to brown the top. broil to brown the top.
8 Servings 8 Servings
Nutritional Analysis: One serving equals: 251 calories, Nutritional Analysis: One serving equals: 251 calories,
13g fat, 460mg sodium, 9g carbohydrate, 2g fiber, and 13g fat, 460mg sodium, 9g carbohydrate, 2g fiber, and
20g protein 20g protein

Creamy Chicken Salad (No Dairy/Mayo) Creamy Chicken Salad (No Dairy/Mayo)
For the Creamy Coconut Dressing: For the Creamy Coconut Dressing:
Ø 1 (14oz) can coconut milk, full fat Ø 1 (14oz) can coconut milk, full fat
Ø 1⁄4 cup fresh cilantro, chopped Ø 1⁄4 cup fresh cilantro, chopped
Ø 1 Tablespoon apple cider vinegar Ø 1 Tablespoon apple cider vinegar
Ø 1 Tablespoon coconut oil, melted Ø 1 Tablespoon coconut oil, melted
Ø 1/8 teaspoon garlic powder Ø 1/8 teaspoon garlic powder
Ø lemon zest (all you can get from one small Ø lemon zest (all you can get from one small
lemon) lemon)
Ø 1 teaspoon lemon juice Ø 1 teaspoon lemon juice
Ø dash salt Ø dash salt
Ø dash pepper Ø dash pepper
For the Salad: For the Salad:
Ø 1 cup celery, finely chopped Ø 1 cup celery, finely chopped
Ø 1 cup red grapes, halved Ø 1 cup red grapes, halved
Ø 1⁄2 cup pecans, chopped Ø 1⁄2 cup pecans, chopped
Ø 1 apple, finely chopped Ø 1 apple, finely chopped
Ø 4oz can mild chopped green chilies Ø 4oz can mild chopped green chilies
Ø 1 lb roasted chicken, chopped Ø 1 lb roasted chicken, chopped
For the Creamy Coconut Dressing: Combine all of For the Creamy Coconut Dressing: Combine all of
the ingredients in a medium bowl. Whisk well and the ingredients in a medium bowl. Whisk well and
then set in the fridge to chill while you prepare the then set in the fridge to chill while you prepare the
salad. salad.
For the Salad: Combine all of the ingredients in a For the Salad: Combine all of the ingredients in a
large bowl. Add the creamy coconut dressing and large bowl. Add the creamy coconut dressing and
mix well. Season with salt and pepper. Serve with mix well. Season with salt and pepper. Serve with
large lettuce leaves and Dijon mustard. large lettuce leaves and Dijon mustard.
Nutritional Analysis: One serving equals: 286 Nutritional Analysis: One serving equals: 286
calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g
fiber, and 19g protein fiber, and 19g protein

Tuna Cakes with Lemon Dill Sauce Tuna Cakes with Lemon Dill Sauce
Ø 3 (5oz) cans albacore tuna, in water Ø 3 (5oz) cans albacore tuna, in water
Ø 2 omega-‐3 eggs Ø 2 omega-‐3 eggs
Ø 1 teaspoon lemon juice Ø 1 teaspoon lemon juice
Ø 2 teaspoons Dijon mustard Ø 2 teaspoons Dijon mustard
Ø 2 Tablespoons flax seeds, ground Ø 2 Tablespoons flax seeds, ground
Ø 1 Tablespoon fresh dill, minced; or 1 teaspoon Ø 1 Tablespoon fresh dill, minced; or 1 teaspoon
dried dill dried dill
Ø dash black pepper Ø dash black pepper
Ø 2 Tablespoons olive oil Ø 2 Tablespoons olive oil
For the Lemon Dill Sauce: For the Lemon Dill Sauce:
Ø 1/4 cup shallots, minced Ø 1/4 cup shallots, minced
Ø 1 clove garlic, minced Ø 1 clove garlic, minced
Ø 1/2 cup dry sherry Ø 1/2 cup dry sherry
Ø juice from 1 lemon Ø juice from 1 lemon
Ø 2 Tablespoons fresh dill, minced Ø 2 Tablespoons fresh dill, minced
Ø 1 teaspoon Dijon mustard Ø 1 teaspoon Dijon mustard
Ø 1/2 cup canned coconut milk, full fat Ø 1/2 cup canned coconut milk, full fat
Ø 1 Tablespoon coconut oil Ø 1 Tablespoon coconut oil
Ø 2 teaspoons arrowroot starch Ø 2 teaspoons arrowroot starch
For the Tuna Cakes: Drain the tuna and flake into a For the Tuna Cakes: Drain the tuna and flake into a
medium size bowl. Add the eggs, lemon, Dijon, flax, medium size bowl. Add the eggs, lemon, Dijon, flax,
dill and pepper. Mix well. dill and pepper. Mix well.
In a large skillet place the olive oil over medium In a large skillet place the olive oil over medium
heat. Form the tuna mixture into 8 patties. Flatten heat. Form the tuna mixture into 8 patties. Flatten
each patty onto the skillet and cook for 3 minutes each patty onto the skillet and cook for 3 minutes
per side. per side.
For the Lemon Dill Sauce: Bring the shallots, garlic For the Lemon Dill Sauce: Bring the shallots, garlic
and sherry to a boil in a saucepan over medium and sherry to a boil in a saucepan over medium
heat. Add the lemon juice, fresh dill and Dijon. heat. Add the lemon juice, fresh dill and Dijon.
Reduce the heat slightly and add the coconut milk, Reduce the heat slightly and add the coconut milk,
coconut oil, salt, pepper and arrowroot. Whisk until coconut oil, salt, pepper and arrowroot. Whisk until
the mixture is smooth and thick, about 5 minutes. the mixture is smooth and thick, about 5 minutes.
Remove from heat and serve over your tuna cakes. Remove from heat and serve over your tuna cakes.
Nutritional Analysis: One serving with sauce equals: Nutritional Analysis: One serving with sauce equals:
171 calories, 9g fat, 214mg sodium, 3g 171 calories, 9g fat, 214mg sodium, 3g
carbohydrate, .5g fiber, and 15g protein carbohydrate, .5g fiber, and 15g protein

Spice-Rub Chicken & Herb Dressing Spice-Rub Chicken & Herb Dressing
For the Brining: For the Brining:
Ø 2 garlic cloves, crushed Ø 2 garlic cloves, crushed
Ø 7 cups filtered water Ø 7 cups filtered water
Ø 2 Tablespoons salt Ø 2 Tablespoons salt
Ø 1 Tablespoon coconut aminos Ø 1 Tablespoon coconut aminos
Ø 1 bay leaf Ø 1 bay leaf
Ø 1 teaspoon ground coriander Ø 1 teaspoon ground coriander
Ø 1 teaspoon ground cumin Ø 1 teaspoon ground cumin
Ø 1 teaspoon whole black peppercorns Ø 1 teaspoon whole black peppercorns
Ø 2.5 pounds organic, skinless, boneless chicken Ø 2.5 pounds organic, skinless, boneless chicken
breast breast
For the Spice Rub: For the Spice Rub:
Ø 1 Tablespoon ground cumin Ø 1 Tablespoon ground cumin
Ø 2 teaspoons curry powder Ø 2 teaspoons curry powder
Ø 1 teaspoon chili powder Ø 1 teaspoon chili powder
Ø 2 teaspoons allspice Ø 2 teaspoons allspice
Ø 1 teaspoon cinnamon Ø 1 teaspoon cinnamon
Ø 1 teaspoon black pepper Ø 1 teaspoon black pepper
Ø 1 Tablespoon coconut oil, melted Ø 1 Tablespoon coconut oil, melted
For the Moroccan Herb Dressing: For the Moroccan Herb Dressing:
Ø 1/4 cup lemon juice Ø 1/4 cup lemon juice
Ø 1 garlic clove, minced Ø 1 garlic clove, minced
Ø 1/2 teaspoon cumin Ø 1/2 teaspoon cumin
Ø 2 teaspoons sweet paprika Ø 2 teaspoons sweet paprika
Ø 1/2 teaspoon salt Ø 1/2 teaspoon salt
Ø dash of pepper Ø dash of pepper
Ø 1/4 cup olive oil Ø 1/4 cup olive oil
Ø 1/4 cup fresh cilantro, minced Ø 1/4 cup fresh cilantro, minced
Ø 1/4 cup fresh parsley, minced Ø 1/4 cup fresh parsley, minced
For the Brining: Place all of the brining For the Brining: Place all of the brining
ingredients into a gallon-‐sized Ziplock bag. ingredients into a gallon-‐sized Ziplock bag.
Add the chicken breasts. Place in the fridge Add the chicken breasts. Place in the fridge
for 2 full hours. for 2 full hours.
For the Spice Rub: Preheat your grill on For the Spice Rub: Preheat your grill on
high heat. Combine all of the spices in a high heat. Combine all of the spices in a
small bowl and then add the melted small bowl and then add the melted
coconut oil. coconut oil.
Remove the chicken from brine, rinse well Remove the chicken from brine, rinse well
and pat dry. Rub the spice mixture all over and pat dry. Rub the spice mixture all over
the chicken breasts. Place on the preheated the chicken breasts. Place on the preheated
grill for 4 minutes each side, with the lid grill for 4 minutes each side, with the lid
closed. Remove once the chicken is cooked closed. Remove once the chicken is cooked
through. through.
For the Dressing: In a small bowl combine For the Dressing: In a small bowl combine
all of the ingredients together. Whisk until all of the ingredients together. Whisk until
well combined. well combined.
Slice the cooked chicken breasts and top Slice the cooked chicken breasts and top
with a generous serving of dressing. with a generous serving of dressing.
8 Servings: Nutritional Analysis: One serving 8 Servings: Nutritional Analysis: One serving
equals: 244 calories, 12g fat, 657mg sodium, equals: 244 calories, 12g fat, 657mg sodium,
2g carbohydrate, 1g fiber, and 30g protein 2g carbohydrate, 1g fiber, and 30g protein

Easy Baked Meatballs Easy Baked Meatballs
Ø 2 lbs ground pork Ø 2 lbs ground pork
Ø 1/2 teaspoon salt Ø 1/2 teaspoon salt
Ø 1/2 teaspoon ground fennel Ø 1/2 teaspoon ground fennel
Ø 1/4 teaspoon ground sage Ø 1/4 teaspoon ground sage
Ø 1/4 teaspoon onion powder Ø 1/4 teaspoon onion powder
Ø 1/4 teaspoon garlic powder Ø 1/4 teaspoon garlic powder
Ø dash of pepper Ø dash of pepper
Ø 2 teaspoons coconut oil Ø 2 teaspoons coconut oil
Ø 2 cloves garlic, minced Ø 2 cloves garlic, minced
Ø 1 small onion, finely chopped Ø 1 small onion, finely chopped
Ø 2 celery stalks, finely chopped Ø 2 celery stalks, finely chopped
Ø 2 carrots, finely chopped Ø 2 carrots, finely chopped
Ø 1/4 cup pecans, finely chopped Ø 1/4 cup pecans, finely chopped
Ø 1/4 cup fresh parsley, finely chopped Ø 1/4 cup fresh parsley, finely chopped
Preheat oven to 425 degrees F. Preheat oven to 425 degrees F.
In a medium bowl combine the ground pork with all In a medium bowl combine the ground pork with all
of the spices. Don’t be afraid to get your hands of the spices. Don’t be afraid to get your hands
dirty! dirty!
Place a skillet over medium heat and warm the Place a skillet over medium heat and warm the
coconut oil. Add the garlic, onion, celery, carrots, coconut oil. Add the garlic, onion, celery, carrots,
pecans and parsley. Cook for about 3 minutes, until pecans and parsley. Cook for about 3 minutes, until
soft. Set the mixture aside to cool. soft. Set the mixture aside to cool.
Add the vegetable mixture into the ground pork and Add the vegetable mixture into the ground pork and
combine well. Use your hands to form golf ball sized combine well. Use your hands to form golf ball sized
meatballs. meatballs.
Place the meatballs in an oven-‐safe baking dish. Place the meatballs in an oven-‐safe baking dish.
Bake for 30 minutes, or until cooked all the way Bake for 30 minutes, or until cooked all the way
through. through.
24 Meatballs 24 Meatballs
4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and

Real Healthy Pasta Salad Real Healthy Pasta Salad
Ø 3 organic zucchini Ø 3 organic zucchini
Ø 1/2 cup organic cherry tomatoes, quartered Ø 1/2 cup organic cherry tomatoes, quartered
Ø 2 Tablespoons olive oil Ø 2 Tablespoons olive oil
Ø 1 clove garlic, crushed Ø 1 clove garlic, crushed
Ø Juice from 1/2 a lemon Ø Juice from 1/2 a lemon
Trim the zucchini ends. Peel down the length of Trim the zucchini ends. Peel down the length of
each zucchini until you reach the seeded center, each zucchini until you reach the seeded center,
creating long, noodle strands. creating long, noodle strands.
Place the noodles in a medium bowl, add the Place the noodles in a medium bowl, add the
quartered cherry tomatoes. quartered cherry tomatoes.
In a small bowl combine the oil, garlic, lemon juice, In a small bowl combine the oil, garlic, lemon juice,
dried basil, salt and pepper. Pour over the noodles dried basil, salt and pepper. Pour over the noodles
and mix to combine. and mix to combine.
Chill for at least 20 minutes in the fridge. Chill for at least 20 minutes in the fridge.
*Optional, garnish with drops of balsamic vinegar *Optional, garnish with drops of balsamic vinegar
glaze before serving. glaze before serving.
7g fat, 68mg sodium, 7g carbohydrate, .2g fiber, and 7g fat, 68mg sodium, 7g carbohydrate, .2g fiber, and

Macnut-Custed Pesto-Stuffed Chicken Macnut-Custed Pesto-Stuffed Chicken
with Acorn Squash with Acorn Squash
Acorn Squash Acorn Squash
Ø 1 Acorn Sqush Ø 1 Acorn Sqush
Ø Juice from Half of a Lemon (Save Other Half for Ø Juice from Half of a Lemon (Save Other Half for
Pesto) Pesto)
Ø Salt and Pepper Ø Salt and Pepper
Pesto Pesto
Ø 1/2 Cup Macadamia Nuts Ø 1/2 Cup Macadamia Nuts
Ø 2 Cups Fresh Basil Leaves Ø 2 Cups Fresh Basil Leaves
Ø 2 Garlic Cloves Ø 2 Garlic Cloves
Ø Juice from Half of a Lemon Ø Juice from Half of a Lemon
Ø 1/4 Cup Olive Oil Ø 1/4 Cup Olive Oil
Ø Dash of Salt and Pepper Ø Dash of Salt and Pepper
Chicken Chicken
Ø 2lbs Boneless Skinless Chicken Tenders Ø 2lbs Boneless Skinless Chicken Tenders
Ø 1/3 Cup Dijon Mustard  Ø 1/3 Cup Dijon Mustard 
Ø 2 Tablespoons Olive Oil Ø 2 Tablespoons Olive Oil
Ø 2 Tablespoons Pure Maple Syrup, Grade B Ø 2 Tablespoons Pure Maple Syrup, Grade B
Ø 1 Tablespoon Sweet Paprika Ø 1 Tablespoon Sweet Paprika
Ø 1/3 Cup Macadamia Nuts, Finely Chopped Ø 1/3 Cup Macadamia Nuts, Finely Chopped
Ø 1/8 Cup Coconut Flour Ø 1/8 Cup Coconut Flour
Ø Salt and Pepper Ø Salt and Pepper
Preheat oven to 400 degrees F. Lightly grease 2 Preheat oven to 400 degrees F.Lightly grease 2
baking pans with olive oil. baking p ans with olive oil.
For Acorn Squash: Slice the acorn squash in half, For Acorn Squash: Slice the acorn squash in half,
scoop out the seeds and using a sharp knife score scoop out the seeds and using a sharp knife score
the inside of the squash flesh. Place in one prepared the inside of the squash flesh. Place in one prepared
baking pan and drizzle with lemon juice, and season baking pan and drizzle with lemon juice, and season
with salt and paper. Bake for 50 minutes. Remove with salt and paper. Bake for 50 minutes. Remove
from oven, and set aside. from oven, and set aside.
For Pesto: Place the macadamia nuts, basil leaves, For Pesto: Place the macadamia nuts, basil leaves,
garlic, nutritional yeast, salt and pepper, and lemon garlic, nutritional yeast, salt and pepper, and lemon
juice in a food processor. Pulse until well combined juice in a food processor. Pulse until well combined
while drizzling in the olive oil. Set 1/3 of the pesto while drizzling in the olive oil. Set 1/3 of the pesto
aside to serve with the chicken. aside to serve with the chicken.
For the Chicken: Rinse the chicken tenders with For the Chicken: Rinse the chicken tenders with
cold water, and pat dry. Place between two sheets cold water, and pat dry. Place between two sheets
of wax paper and lightly pound with the back of a of wax paper and lightly pound with the back of a
wooden spoon. The idea is to flatten the tenders out wooden spoon. The idea is to flatten the tenders out
so they are wider, yet still intact. so they are wider, yet still intact.
Place a tablespoon of Pesto in the center of each Place a tablespoon of Pesto in the center of each
tender, and spread out until the pesto evenly covers tender, and spread out until the pesto evenly covers
the entire side. Roll the tender up and place, seam the entire side. Roll the tender up and place, seam
side down, in the prepared baking pan, leaving side down, in the prepared baking pan, leaving
space between each chicken roll. space between each chicken roll.
In a small saucepan combine the mustard, olive oil, In a small saucepan combine the mustard, olive oil,
syrup, and paprika over low heat. Mix constantly, syrup, and paprika over low heat. Mix constantly,
and remove from heat after 3 minutes, when the and remove from heat after 3 minutes, when the
sauce is uniform. Spread a tablespoon of the sauce is uniform. Spread a tablespoon of the
mustard sauce of the top of each chicken roll, mustard sauce of the top of each chicken roll,
reserve the leftover sauce. reserve the leftover sauce.

In a small bowl combine the chopped macnuts, In a small bowl combine the chopped macnuts,
coconut flour, salt and pepper. Press a tablespoon of coconut flour, salt and pepper. Press a tablespoon of
the macadamia nut topping over the top of each the macadamia nut topping over the top of each
chicken roll. chicken roll.
Cover the entire pan with foil. Bake for 25 minutes Cover the entire pan with foil. Bake for 25 minutes
covered. Remove the foil and turn on the high covered. Remove the foil and turn on the high
broiler. Broil, watching closely, for 2-‐5 minutes, broiler. Broil, watching closely, for 2-‐5 minutes,
until the tops are nicely browned. until the tops are nicely browned.
Scoop the cubed acorn squash out of the shells and Scoop the cubed acorn squash out of the shells and
place in a skillet over medium heat. Add the place in a skillet over medium heat. Add the
reserved mustard sauce, and mix until fully reserved mustard sauce, and mix until fully
combined. Continue to heat until the squash is fork combined. Continue to heat until the squash is fork
tender and the sauce covers each piece. tender and the sauce covers each piece.
Place a scoop of acorn squash on each plate, then Place a scoop of acorn squash on each plate, then
top with slices of chicken roll. Serve with a few top with slices of chicken roll. Serve with a few
dollops of reserved pesto. dollops of reserved pesto.
17g fat, 614mg sodium, 13g carbohydrate, 3g fiber, 17g fat, 614mg sodium, 13g carbohydrate, 3g fiber,
and 29g protein and 29g protein

Gluten and Dairy Free Pizza Gluten and Dairy Free Pizza
Ø 1 Tablespoon Raw Honey Ø 1 Tablespoon Raw Honey
Ø 1 Packet (2 tsp) Active Dry Yeast Ø 1 Packet (2 tsp) Active Dry Yeast
Ø 1/4 Cup Warm, Filtered Water Ø 1/4 Cup Warm, Filtered Water
Ø 3/4 Blanched Almond Flour Ø 3/4 Blanched Almond Flour
Ø 3 Tablespoons Coconut Flour  Ø 3 Tablespoons Coconut Flour 
Ø 1/2 Arrowroot Starch Ø 1/2 Arrowroot Starch
Ø 1/4 Teaspoon Sea Salt Ø 1/4 Teaspoon Sea Salt
Ø 1 Omega-‐3 Egg Ø 1 Omega-‐3 Egg
Ø 1 Tablespoon Olive Oil Ø 1 Tablespoon Olive Oil
Ø 1 Teaspoon Apple Cider Vinegar Ø 1 Teaspoon Apple Cider Vinegar
Ø 1/2 Cup Organic Pizza Sauce (No Sugar Added) Ø 1/2 Cup Organic Pizza Sauce (No Sugar Added)
Ø 1/2 Cup Ground Sausage Ø 1/2 Cup Ground Sausage
Ø 1/2 Cup Green Bell Pepper, Thinly Sliced Ø 1/2 Cup Green Bell Pepper, Thinly Sliced
Ø 1/4 Cup Red Onion, Thinly Sliced   Ø 1/4 Cup Red Onion, Thinly Sliced  
Ø 3 Tablespoons Sliced Black Olives   Ø 3 Tablespoons Sliced Black Olives  
Lightly grease a baking sheet with olive oil. Lightly grease a baking sheet with olive oil.
In a small bowl combine the honey, yeast, and warm In a small bowl combine the honey, yeast, and warm
water. Mix Carefully with a fork. Set aside for 5 water. Mix Carefully with a fork. Set aside for 5
minutes, until foamy. minutes, until foamy.
In a medium bowl combine the almond flour, In a medium bowl combine the almond flour,
coconut flour, arrowroot starch, and salt. Work out coconut flour, arrowroot starch, and salt. Work out
the lumps with a fork. Add the egg, olive oil, and the lumps with a fork. Add the egg, olive oil, and
vinegar to the yeast mixture, and mix to combine. vinegar to the yeast mixture, and mix to combine.
Add the wet ingredients to the dry ones. Mix well Add the wet ingredients to the dry ones. Mix well
and form a ball of dough. Work the dough for about and form a ball of dough. Work the dough for about
30 seconds with your hands, smoothing out any 30 seconds with your hands, smoothing out any
lumps. lumps.
Place the dough ball in the middle of your prepared Place the dough ball in the middle of your prepared
pan. Dip your fingers in olive oil, then use them to pan. Dip your fingers in olive oil, then use them to
flatten the dough in your preferred pizza shape. flatten the dough in your preferred pizza shape.
Place the dough in the preheated oven for 5-‐7 Place the dough in the preheated oven for 5-‐7
minutes. minutes.
In a small skillet, saute the bell pepper and red In a small skillet, saute the bell pepper and red
onion with a drizzle of olive oil for 5 minutes or onion with a drizzle of olive oil for 5 minutes or
until tender. Remove from skillet. Add the ground until tender. Remove from skillet. Add the ground
sausage to the skillet and cook until browned for 5 sausage to the skillet and cook until browned for 5
minutes. minutes.
Top the crust with sauce, sausage, bell pepper, Top the crust with sauce, sausage, bell pepper,
onion, and sliced olives. Bake for 5-‐7 minutes. Slice onion, and sliced olives. Bake for 5-‐7 minutes. Slice
and Enjoy immediately. and Enjoy immediately.


(Bean-less) Chili Loaded Sweet Potato (Bean-less) Chili Loaded Sweet Potato
Ø 3 Purple Sweet Potatoes Ø 3 Purple Sweet Potatoes
Ø 3 Cloves Garlic, Minced Ø 3 Cloves Garlic, Minced
Ø 3 Bell Peppers, Red, Orange, and Yellow, Ø 3 Bell Peppers, Red, Orange, and Yellow,
Chopped Chopped
Ø 1 Yellow Onion Chopped Ø 1 Yellow Onion Chopped
Ø 1.5lbs Ground Meat of your Choice Ø 1.5lbs Ground Meat of your Choice
Ø 1 Tablespoon Chili Powder Ø 1 Tablespoon Chili Powder
Ø 1/2 Teaspoon Allspice Ø 1/2 Teaspoon Allspice
Ø 1 Tablespoon Sweet Paprika Ø 1 Tablespoon Sweet Paprika
Ø Pinch of Cloves Ø Pinch of Cloves
Ø 1 ½ Tablespoon Unsweetened Cocoa Ø 1 ½ Tablespoon Unsweetened Cocoa
Ø 1 Teaspoon Ground Cinnamon Ø 1 Teaspoon Ground Cinnamon
Ø 2 Teaspoons Cumin Ø 2 Teaspoons Cumin
Ø 1/2 Teaspoons Sea Salt   Ø 1/2 Teaspoons Sea Salt  
Ø 2 (15oz) Cans Organic Tomato Sauce Ø 2 (15oz) Cans Organic Tomato Sauce
Ø 1 Tablespoon Apple Cider Vinegar Ø 1 Tablespoon Apple Cider Vinegar
Ø 1/2 Cup Filtered Water Ø 1/2 Cup Filtered Water
Ø 1 Avocado   Ø 1 Avocado  
Wash the Sweet Potatoes and pierce the skin Wash the Sweet Potatoes and pierce the skin
several places with a knife. Bake for 45 minutes. several places with a knife. Bake for 45 minutes.
In a large pot, heat the olive oil over medium. Add In a large pot, heat the olive oil over medium. Add
garlic, bell peppers, and onion. Cook for about 5 garlic, bell peppers, and onion. Cook for about 5
minutes, until tender. minutes, until tender.
Add the ground meat and chili powder and cook Add the ground meat and chili powder and cook
until the meat is no longer pink. until the meat is no longer pink.
Add the rest of the spices, tomato sauce, vinegar, Add the rest of the spices, tomato sauce, vinegar,
and water. Bring to a simmer. Reduce heat to low and water. Bring to a simmer. Reduce heat to low
and simmer, uncovered for 1 ½ hours. and simmer, uncovered for 1 ½ hours.
To serve: Slice open a piece of sweet potato, and top To serve: Slice open a piece of sweet potato, and top
with a big scoop of chili and avocado slices. Season with a big scoop of chili and avocado slices. Season
the avocado with lemon juice, cumin, sweet paprika, the avocado with lemon juice, cumin, sweet paprika,
and sea salt. and sea salt.

Real Healthy Broccoli and Beef Real Healthy Broccoli and Beef
Ø 2/3 Cup Coconut Amino Ø 2/3 Cup Coconut Amino
Ø 1 ½ Tablespoons Fresh Ginger, Minced Ø 1 ½ Tablespoons Fresh Ginger, Minced
Ø 4 Cloves Garlic, Minced Ø 4 Cloves Garlic, Minced
Ø 1/2 Cup Filtered Water Ø 1/2 Cup Filtered Water
Ø 1/3 Cup Pure Maple Syrup, Grade B Ø 1/3 Cup Pure Maple Syrup, Grade B
Ø 3 Tablespoons Arrowroot Starch Ø 3 Tablespoons Arrowroot Starch
Ø 2 Tablespoons Olive Oil, divided Ø 2 Tablespoons Olive Oil, divided
Ø 1 Bunch Green Onions, Chopped Ø 1 Bunch Green Onions, Chopped
Ø 4 Cups Organic Broccoli, Cut into Small Pieces Ø 4 Cups Organic Broccoli, Cut into Small Pieces
Ø 1.5lbs Grassfed Flank, skirt, or minute steak, cut Ø 1.5lbs Grassfed Flank, skirt, or minute steak, cut
into very thin strips. into very thin strips.
In a medium bowl, combine the coconut amino, In a medium bowl, combine the coconut amino,
ginger, garlic, water, syrup, and arrowroot. Set ginger, garlic, water, syrup, and arrowroot. Set
aside. aside.
Heat 1 Tablespoon of the olive oil, on high, in a large Heat 1 Tablespoon of the olive oil, on high, in a large
skillet or wok. Add the green onions and broccoli, skillet or wok. Add the green onions and broccoli,
saute for 5 minutes. Remove from Skillet. saute for 5 minutes. Remove from Skillet.
Heat the remaining 1 tablespoon of olive oil and stir Heat the remaining 1 tablespoon of olive oil and stir
fry the steak until almost done, about 4 minutes. fry the steak until almost done, about 4 minutes.
Return the veggies to the skillet and add the sauce. Return the veggies to the skillet and add the sauce.
Heat until the sauce boils and thickens, about 3 Heat until the sauce boils and thickens, about 3
minutes. minutes.
Serve over Stir Fried Cauliflower Rice (See Recipe) Serve over Stir Fried Cauliflower Rice (See Recipe)

Real Healthy Fried Rice Real Healthy Fried Rice
Ø 1 ½ Cups Carrots, Chopped Ø 1 ½ Cups Carrots, Chopped
Ø 1 Cup Frozen Peas Ø 1 Cup Frozen Peas
Ø 2 Heads Organic Cauliflower, Cut into Small Ø 2 Heads Organic Cauliflower, Cut into Small
Pieces Pieces
Ø 2 Omega-‐3 Free Range Eggs Ø 2 Omega-‐3 Free Range Eggs
Ø 3 Tablespoons Coconut Amino Ø 3 Tablespoons Coconut Amino
Ø Salt and Pepper to taste. Ø Salt and Pepper to taste.
Bring a medium pot of water to boil. Add the Bring a medium pot of water to boil. Add the
chopped carrots, and boil for 3 minutes. Add the chopped carrots, and boil for 3 minutes. Add the
frozen peas and boil for another 2 minutes. Drain frozen peas and boil for another 2 minutes. Drain
the water and set the veggies aside. the water and set the veggies aside.
Using a food processor with the grating blade, grate Using a food processor with the grating blade, grate
all of the cauliflower. all of the cauliflower.
Heat the olive oil in a large skillet or wok over Heat the olive oil in a large skillet or wok over
medium. Add the carrots and peas, saute for 3 medium. Add the carrots and peas, saute for 3
minutes. Add the 3 eggs, stir to combine. When the minutes. Add the 3 eggs, stir to combine. When the
eggs have set, add the grated cauliflower and mix to eggs have set, add the grated cauliflower and mix to
combine. combine.
Season the rice mixture with coconut amino, salt Season the rice mixture with coconut amino, salt
and pepper. Reduce the heat to low, cover and allow and pepper. Reduce the heat to low, cover and allow
to cook for another 5 minutes. to cook for another 5 minutes.
Add more coconut amino, and salt and pepper to Add more coconut amino, and salt and pepper to
taste. taste.

(Gluten & Sugar Free) Awesome (Gluten & Sugar Free) Awesome
Orange Crispy Chicken Orange Crispy Chicken
Ø ½ cup orange juice concentrate (no sugar added) Ø ½ cup orange juice concentrate (no sugar added)
Ø 3 Tablespoons coconut aminos Ø 3 Tablespoons coconut aminos
Ø 1 Tablespoon olive oil Ø 1 Tablespoon olive oil
Ø Zest From one orange Ø Zest From one orange
Ø3 cloves garlic, minced Ø3 cloves garlic, minced
ØDash red pepper flakes ØDash red pepper flakes
Ø 2 packets Stevia Ø 2 packets Stevia
Ø 1 tablespoon coconut oil Ø 1 tablespoon coconut oil
Ø 2.5lbs boneless skinless chicken thigh, cut into Ø 2.5lbs boneless skinless chicken thigh, cut into
bite sized pieces bite sized pieces
Ø Dash salt and pepper Ø Dash salt and pepper
Ø Dash granulated onion Ø Dash granulated onion
Ø 1 tablespoon sesame seeds Ø 1 tablespoon sesame seeds
Ø 3 green onions, chopped Ø 3 green onions, chopped
Combine the orange juice concentrate, coconut Combine the orange juice concentrate, coconut
amino, olive oil, orange zest, red pepper flakes, and amino, olive oil, orange zest, red pepper flakes, and
Stevia in a small bowl. Mix well and set aside. In a Stevia in a small bowl. Mix well and set aside. In a
large skillet, heat the coconut oil on medium high. large skillet, heat the coconut oil on medium high.
Generously season the chicken pieces with salt, Generously season the chicken pieces with salt,
pepper, and granulated onion. Add Chicken to hot pepper, and granulated onion. Add Chicken to hot
skillet and brown on all sides. skillet and brown on all sides.
When chicken is almost fully cooked, add the When chicken is almost fully cooked, add the
orange sauce, stirring to coat all of the chicken. orange sauce, stirring to coat all of the chicken.
Cook, uncovered, simmering the sauce until Cook, uncovered, simmering the sauce until
thickened, and fully sticking to the chicken. thickened, and fully sticking to the chicken.
Garnish with sesame seeds and freshly chopped Garnish with sesame seeds and freshly chopped
green onion. green onion.

One Pot Chicken Dinner One Pot Chicken Dinner
Ø 2 cups butternut squash, cubed Ø 2 cups butternut squash, cubed
Ø 2 Tablespoons coconut oil Ø 2 Tablespoons coconut oil
Ø 1 pound organic chicken breast tenders Ø 1 pound organic chicken breast tenders
Ø ½ teaspoon salt Ø ½ teaspoon salt
Ø 1 teaspoon crushed rosemary plus a dash more Ø 1 teaspoon crushed rosemary plus a dash more
Ø ½ teaspoon sweet paprika plus a dash more Ø ½ teaspoon sweet paprika plus a dash more
Ø ½ teaspoon dried thyme plus a dash more Ø ½ teaspoon dried thyme plus a dash more
Ø ¼ teaspoon garlic powder Ø ¼ teaspoon garlic powder
Ø dash of pepper Ø dash of pepper
Ø ¼ teaspoon celery seeds Ø ¼ teaspoon celery seeds
Ø ½ teaspoon dried parsley Ø ½ teaspoon dried parsley
Ø pinch of ground cumin Ø pinch of ground cumin
Ø 3 organic zucchini, cut into half moons Ø 3 organic zucchini, cut into half moons
Ø 2 large heirloom tomatoes, chopped Ø 2 large heirloom tomatoes, chopped
Ø 1 yellow onion, chopped Ø 1 yellow onion, chopped
Ø 4 garlic cloves, minced Ø 4 garlic cloves, minced
In a large skillet, heat 1 tablespoon of coconut oil on In a large skillet, heat 1 tablespoon of coconut oil on
medium heat. Add the cubed butternut squash and medium heat. Add the cubed butternut squash and
saute, covered, for about five minutes, until tender. saute, covered, for about five minutes, until tender.
Transfer the squash to a bowl, then set the skillet Transfer the squash to a bowl, then set the skillet
back on medium heat. back on medium heat.
Add the remaining 1 Tablespoon of coconut oil. Add the remaining 1 Tablespoon of coconut oil.
Season the chicken with salt and pepper, add to the Season the chicken with salt and pepper, add to the
hot skillet. Sear for about five minutes, until hot skillet. Sear for about five minutes, until
browned on all sides. browned on all sides.
Turn the heat down to medium-‐low. Sprinkle with Turn the heat down to medium-‐low. Sprinkle with
all the seasonings. Add the remaining ingredients all the seasonings. Add the remaining ingredients
and cook, covered, for 15 minutes. Add the and cook, covered, for 15 minutes. Add the
butternut squash back into the pot for the butternut squash back into the pot for the
remaining 5 minutes. remaining 5 minutes.

Turkey, Fruit, and Spinach Salad Turkey, Fruit, and Spinach Salad
Ø 2 cups shredded roasted turkey Ø 2 cups shredded roasted turkey
Ø 1 organic apple, chopped Ø 1 organic apple, chopped
Ø 2 organic celery stalks, chopped Ø 2 organic celery stalks, chopped
Ø ¼ cup fresh mint leaves, finely chopped Ø ¼ cup fresh mint leaves, finely chopped
Ø 1 cup organic, red grapes, halved Ø 1 cup organic, red grapes, halved
Ø 4 cups baby spinach Ø 4 cups baby spinach
Dressing Dressing
Ø ¼ cup olive oil Ø ¼ cup olive oil
Ø ¼ cup fresh squeezed orange juice Ø ¼ cup fresh squeezed orange juice
Ø 1 Tablespoon orange zest Ø 1 Tablespoon orange zest
Ø Stevia to taste Ø Stevia to taste
Ø 1 Tablespoon Dijon mustard Ø 1 Tablespoon Dijon mustard
In a small bowl, whisk the olive oil, orange juice, In a small bowl, whisk the olive oil, orange juice,
orange zest, stevia, Dijon, salt and pepper. orange zest, stevia, Dijon, salt and pepper.
In a medium bowl combine the turkey, apple, In a medium bowl combine the turkey, apple,
celery, mint, and grapes. Toss with the dressing. celery, mint, and grapes. Toss with the dressing.
Prepare each plate with a pile of spinach. Top with Prepare each plate with a pile of spinach. Top with
the turkey salad mixture. the turkey salad mixture.
Real Healthy Onion Rings Real Healthy Onion Rings

Ø 1 large yellow onion, cut into ½ inch slices Ø 1 large yellow onion, cut into ½ inch slices
Ø 1 cup almond meal Ø 1 cup almond meal
Ø dash of salt Ø dash of salt
Ø ¼ teaspoon garlic powder Ø ¼ teaspoon garlic powder
Ø 1 cup coconut milk, full fat Ø 1 cup coconut milk, full fat
Ø 1 omega-‐3 egg Ø 1 omega-‐3 egg
Preheat oven to 400 degrees F. Lightly grease Preheat oven to 400 degrees F. Lightly grease
baking sheet with coconut oil. baking sheet with coconut oil.
In a shallow bowl combine the almond meal, salt In a shallow bowl combine the almond meal, salt
and garlic powder. In another shallow bowl whisk and garlic powder. In another shallow bowl whisk
the coconut milk and egg. the coconut milk and egg.
Dip each onion ring in the milk mixture and then Dip each onion ring in the milk mixture and then
coat with the almond meal mixture. Place on coat with the almond meal mixture. Place on
prepared baking sheet. Bake for 20 minutes. prepared baking sheet. Bake for 20 minutes.
Remove from oven, flip each onion ring, and then Remove from oven, flip each onion ring, and then
return to oven for an additional 10 minutes. return to oven for an additional 10 minutes.
Remove from oven and serve immediately. Remove from oven and serve immediately.
8g fat, 48mg sodium, 5g carbohydrate, 2g fiber, and 4g 8g fat, 48mg sodium, 5g carbohydrate, 2g fiber, and 4g
protein protein

Turkey Kabobs Turkey Kabobs
Ø 1 ½ pounds turkey breast, deboned, trimmed of Ø 1 ½ pounds turkey breast, deboned, trimmed of
skin and cut into thin strips skin and cut into thin strips
Ø 2 garlic cloves, minced Ø 2 garlic cloves, minced
Ø 1 teaspoon olive oil Ø 1 teaspoon olive oil
Ø 2 eggs Ø 2 eggs
Ø ¼ cup almond meal (more if needed) Ø ¼ cup almond meal (more if needed)
Ø 1 teaspoon cumin Ø 1 teaspoon cumin
Ø 1 teaspoon sweet paprika Ø 1 teaspoon sweet paprika
Ø ½ teaspoon cinnamon Ø ½ teaspoon cinnamon
Ø dash of salt (optional) Ø dash of salt (optional)
Ø 2 Tablespoons fresh parsley, finely chopped Ø 2 Tablespoons fresh parsley, finely chopped
In a food processor, blend the turkey strips until In a food processor, blend the turkey strips until
ground. Add the remaining ingredients and pulse ground. Add the remaining ingredients and pulse
until well blended. Pre-‐heat grill or grill pan. until well blended. Pre-‐heat grill or grill pan.
Lightly grease your hands, then press the meat into Lightly grease your hands, then press the meat into
the wooden skewers until it covers 3-‐4 inches in an the wooden skewers until it covers 3-‐4 inches in an
elongated meatball shape. If the meat is not elongated meatball shape. If the meat is not
sticking, add more almond meal. . sticking, add more almond meal. .
Grill for about 8 minutes per side. Grill for about 8 minutes per side.
Creamy Chicken Soup with Quinoa & Creamy Chicken Soup with Quinoa &
Roasted Red Peppers Roasted Red Peppers
Ø 1 cup roasted red bell peppers Ø 1 cup roasted red bell peppers
Ø ¾ cup white bean hummus Ø ¾ cup white bean hummus
Ø 2 cups chicken stock Ø 2 cups chicken stock
Ø ½ cup cooked quinoa Ø ½ cup cooked quinoa
Ø 1 cup shredded rotisserie chicken Ø 1 cup shredded rotisserie chicken
Ø dash salt and pepper Ø dash salt and pepper
Ø 2 Tablespoons parsley, chopped Ø 2 Tablespoons parsley, chopped
Take ¼ cup of the roasted red peppers, slice into Take ¼ cup of the roasted red peppers, slice into
strips and set aside. strips and set aside.
Place the remaining red peppers in a blender along Place the remaining red peppers in a blender along
with the hummus and chicken stock. Blend until with the hummus and chicken stock. Blend until
smooth. Transfer to a medium saucepan. Add the smooth. Transfer to a medium saucepan. Add the
quinoa and chicken. Season with salt and pepper. quinoa and chicken. Season with salt and pepper.
Bring to a boil. Ladle the soup into bowls and Bring to a boil. Ladle the soup into bowls and
garnish with the slices of red pepper and chopped garnish with the slices of red pepper and chopped
parsley. parsley.

Easy Apple Pork Chops Easy Apple Pork Chops
Ø 2 apples, chopped Ø 2 apples, chopped
Ø 1 medium yellow onion, chopped Ø 1 medium yellow onion, chopped
Ø cinnamon Ø cinnamon
Ø sea salt Ø sea salt
Ø 4 lean pork chops Ø 4 lean pork chops
Ø ¼ cup white wine Ø ¼ cup white wine
Ø ¼ cup sliced almonds Ø ¼ cup sliced almonds
In a large skillet, warm 1 tablespoon of the coconut In a large skillet, warm 1 tablespoon of the coconut
oil over medium heat. Add the apples and onions. oil over medium heat. Add the apples and onions.
Saute for 5 minutes until the apples are tender. Saute for 5 minutes until the apples are tender.
Remove the apples and onions from the pan. Remove the apples and onions from the pan.
Add the remaining tablespoon of coconut oil to the Add the remaining tablespoon of coconut oil to the
pan and leave the heat on medium. Sprinkle pan and leave the heat on medium. Sprinkle
cinnamon and salt on both sides of the pork chops cinnamon and salt on both sides of the pork chops
then rub in. Place the pork chops in the pan, sear on then rub in. Place the pork chops in the pan, sear on
each side for 2 minutes. each side for 2 minutes.
Add the wine and bring to a boil. Add the apples and Add the wine and bring to a boil. Add the apples and
onions back to the pan, cover and cook for about 6 onions back to the pan, cover and cook for about 6
minutes. minutes.
Sprinkle with the almonds and serve the chops with Sprinkle with the almonds and serve the chops with
generous helping of apples and onions. generous helping of apples and onions.
Cinnamon Slow-Cooker Applesauce Cinnamon Slow-Cooker Applesauce

Ø 3lbs organic apples, peeled, cored and! Chopped Ø 3lbs organic apples, peeled, cored and! Chopped
(I only peel half of the apples, to add more fiber and (I only peel half of the apples, to add more fiber and
texture) texture)
Ø 2 teaspoons ground cinnamon Ø 2 teaspoons ground cinnamon
Ø1/2 teaspoon ground nutmeg Ø1/2 teaspoon ground nutmeg
Ø 1 teaspoon vanilla extract Ø 1 teaspoon vanilla extract
Ø 2 Tablespoons raw honey Ø 2 Tablespoons raw honey
Ø Juice from 1 orange Ø Juice from 1 orange
Ø ½ cup filtered water Ø ½ cup filtered water
Combine all ingredients in your slow cooker. Cook Combine all ingredients in your slow cooker. Cook
on high for 2 hours, or low for 6 hours. Use an on high for 2 hours, or low for 6 hours. Use an
immersion blender to puree the cooked apples. immersion blender to puree the cooked apples.
protein protein

Real Healthy Granola Bars Real Healthy Granola Bars
Ø 2 Tablespoons ground flax meal Ø 2 Tablespoons ground flax meal
Ø 3 Tablespoons filtered water Ø 3 Tablespoons filtered water
Ø 1/3 cup coconut oil, melted Ø 1/3 cup coconut oil, melted
Ø ¼ cup pure maple syrup, grade B Ø ¼ cup pure maple syrup, grade B
Ø ½ cup almond butter (no sugar added) Ø ½ cup almond butter (no sugar added)
Ø ¼ teaspoon almond extract Ø ¼ teaspoon almond extract
Ø ½ cup raw pumpkin seeds Ø ½ cup raw pumpkin seeds
Ø ½ cup roasted, salted sunflower seeds Ø ½ cup roasted, salted sunflower seeds
Ø½ cup sliced almonds Ø½ cup sliced almonds
Ø ½ cup mini dairy free, soy free chocolate chips Ø ½ cup mini dairy free, soy free chocolate chips
Ø ½ cup unsweetened, shredded coconut Ø ½ cup unsweetened, shredded coconut
Preheat oven to 325 degrees F. Line the bottom of Preheat oven to 325 degrees F. Line the bottom of
an 8x8 inch pan with parchment paper, and coat an 8x8 inch pan with parchment paper, and coat
with coconut oil. Set aside. with coconut oil. Set aside.
In a small cup combine the flax meal and water. In a small cup combine the flax meal and water.
Whisk with a fork and set aside to thicken. Whisk with a fork and set aside to thicken.
In a small saucepan, over low heat, combine the In a small saucepan, over low heat, combine the
coconut oil, maple syrup, almond butter and coconut oil, maple syrup, almond butter and
almond extract. Stir occasionally and remove from almond extract. Stir occasionally and remove from
heat when melted. Allow to cool, about 10 minutes. heat when melted. Allow to cool, about 10 minutes.
Add thicken flax meal to the saucepan and mix to Add thicken flax meal to the saucepan and mix to
combine. combine.
In a medium bowl, combine the seeds, nuts, In a medium bowl, combine the seeds, nuts,
coconut, and chocolate chips. Pour the almond coconut, and chocolate chips. Pour the almond
butter mixture in and mix well. Press the mixture butter mixture in and mix well. Press the mixture
into the prepared pan. Bake for 25-‐35 minutes, until into the prepared pan. Bake for 25-‐35 minutes, until
golden and bubbly. Remove from oven and allow to golden and bubbly. Remove from oven and allow to
cool in the pan for 15 minutes. cool in the pan for 15 minutes.
Once cooled, loosed the sides with a knife, then Once cooled, loosed the sides with a knife, then
invert onto a cutting board. Remove the parchment invert onto a cutting board. Remove the parchment
paper by peeling off carefully. Place the entire paper by peeling off carefully. Place the entire
cutting board into the fridge for 15 minutes-‐this is cutting board into the fridge for 15 minutes-‐this is
an important step that will ensure that your bars an important step that will ensure that your bars
harden completely and do not crumble. After 15 harden completely and do not crumble. After 15
minutes, remove from the fridge and cut into 20 minutes, remove from the fridge and cut into 20
bars. Store in an airtight container in the fridge. bars. Store in an airtight container in the fridge.
protein protein

Buttery Pecan Caveman Cookies Buttery Pecan Caveman Cookies
Ø 1 ½ cup raw pecans Ø 1 ½ cup raw pecans
Ø 3 Tablespoons coconut flour Ø 3 Tablespoons coconut flour
Ø ½ cup almond flour Ø ½ cup almond flour
Ø 2 Tablespoons arrowroot starch Ø 2 Tablespoons arrowroot starch
Ø ½ teaspoon baking soda Ø ½ teaspoon baking soda
Ø 1/8 teaspoon salt Ø 1/8 teaspoon salt
Ø 1 omega-‐3 egg Ø 1 omega-‐3 egg
Ø½ teaspoon vanilla extract Ø½ teaspoon vanilla extract
Ø ¼ cup pure maple syrup, grade B Ø ¼ cup pure maple syrup, grade B
Ø 2 Tablespoons coconut oil, melted Ø 2 Tablespoons coconut oil, melted
Ø ½ cup mini, dairy and soy free chocolate chips Ø ½ cup mini, dairy and soy free chocolate chips
(Enjoy Life brand) (Enjoy Life brand)
Preheat oven to 350 degrees F. Lightly grease a Preheat oven to 350 degrees F. Lightly grease a
baking sheet with coconut oil. Place raw pecans in a baking sheet with coconut oil. Place raw pecans in a
food processor and pulse until coarsely ground. food processor and pulse until coarsely ground.
In a medium bowl combine the ground pecans, In a medium bowl combine the ground pecans,
coconut flour, almond flour, arrowroot starch, coconut flour, almond flour, arrowroot starch,
baking soda and salt. In a medium bowl combine baking soda and salt. In a medium bowl combine
the egg, vanilla, syrup, and (cooled) oil. Add the wet the egg, vanilla, syrup, and (cooled) oil. Add the wet
ingredients to the dry ones and mix until fully ingredients to the dry ones and mix until fully
combined. Stir in mini chocolate chips. Shape the combined. Stir in mini chocolate chips. Shape the
dough into 20 cookies, flattening them slightly onto dough into 20 cookies, flattening them slightly onto
the greased pan. Bake for 12-‐15 minutes or until the greased pan. Bake for 12-‐15 minutes or until
golden. Allow to cool on the pan for 5 minutes, then golden. Allow to cool on the pan for 5 minutes, then
transfer to a wire cooling rack. Store in an airtight transfer to a wire cooling rack. Store in an airtight
container in the fridge. container in the fridge.
2.5g protein 2.5g protein

Almond Bread Almond Bread
Ø 5 cups almond meal (buy at Trader Joe’s-‐4 cups Ø 5 cups almond meal (buy at Trader Joe’s-‐4 cups
in each bag, or grind raw almonds in food in each bag, or grind raw almonds in food
processor) processor)
Ø 1 heaping teaspoon baking soda Ø 1 heaping teaspoon baking soda
Ø 6 omega-‐3, free range eggs Ø 6 omega-‐3, free range eggs
Ø 2 Tablespoons raw honey Ø 2 Tablespoons raw honey
Ø 2 teaspoons apple cider vinegar Ø 2 teaspoons apple cider vinegar
Preheat oven to 300 degrees F. Generously grease a Preheat oven to 300 degrees F. Generously grease a
loaf pan with coconut oil. In a large bowl combine loaf pan with coconut oil. In a large bowl combine
all of the dry ingredients. In a separate bowl, whisk all of the dry ingredients. In a separate bowl, whisk
eggs then add honey and vinegar. Add the wet eggs then add honey and vinegar. Add the wet
ingredients to dry ones and mix until fully ingredients to dry ones and mix until fully
combined. Fill prepared loaf pan, smooth the top of combined. Fill prepared loaf pan, smooth the top of
the dough. Bake for 45 minutes or until golden the dough. Bake for 45 minutes or until golden
brown. Loosen side of bread immediately after brown. Loosen side of bread immediately after
removing from oven, then allow to cool completely removing from oven, then allow to cool completely
before removing from pan. before removing from pan.

Skinny Lemon Bars Skinny Lemon Bars
For the Crust: For the Crust:
Ø 3 cups blanched almond flour Ø 3 cups blanched almond flour
Ø 1 teaspoon salt Ø 1 teaspoon salt
Ø ¼ cup coconut oil, melted over low heat Ø ¼ cup coconut oil, melted over low heat
Ø 2 Tablespoons agave nectar Ø 2 Tablespoons agave nectar
Ø 1 Tablespoon vanilla extract Ø 1 Tablespoon vanilla extract
Ø ½ teaspoon almond extract Ø ½ teaspoon almond extract
Ø 1 teaspoon lemon rind Ø 1 teaspoon lemon rind
For the Lemon Layer: For the Lemon Layer:
Ø ½ cup coconut oil, melted over low heat Ø ½ cup coconut oil, melted over low heat
Ø ½ cup agave nectar Ø ½ cup agave nectar
Ø 6 omega-‐3, free range eggs Ø 6 omega-‐3, free range eggs
Ø 2/3 cup fresh lemon juice Ø 2/3 cup fresh lemon juice
Ø 2 Tablespoons lemon rind Ø 2 Tablespoons lemon rind
Ø 2 Tablespoons coconut flour Ø 2 Tablespoons coconut flour
Preheat oven to 350 degrees F. Generously grease a Preheat oven to 350 degrees F. Generously grease a
13x9 inch baking pan with coconut oil and lightly 13x9 inch baking pan with coconut oil and lightly
dust with coconut flour, set aside. dust with coconut flour, set aside.
For the crust: In a medium bowl combine the For the crust: In a medium bowl combine the
almond flour and salt. In another bowl combine the almond flour and salt. In another bowl combine the
coconut oil, agave nectar, extracts and lemon rind. coconut oil, agave nectar, extracts and lemon rind.
Bake for 15 minutes or until golden brown. Bake for 15 minutes or until golden brown.
For the Lemon layer: In a blender combine all of the For the Lemon layer: In a blender combine all of the
lemon layer ingredients on high until smooth. Pour lemon layer ingredients on high until smooth. Pour
over the baked crust. Bake for another 15-‐20 over the baked crust. Bake for another 15-‐20
minutes until golden. Allow to cool for 30 minutes minutes until golden. Allow to cool for 30 minutes
then refrigerate for 2 hours until set. Cut into bars then refrigerate for 2 hours until set. Cut into bars
and serve. and serve.

Real Healthy Basic Donut Recipe Real Healthy Basic Donut Recipe
Dry ingredients: Dry ingredients:
Ø 1 ¼ cup blanched almond flour Ø 1 ¼ cup blanched almond flour
Ø ¼ teaspoon baking soda Ø ¼ teaspoon baking soda
Wet ingredients: Wet ingredients:
Ø 3 Tablespoons pure maple syrup, grade B Ø 3 Tablespoons pure maple syrup, grade B
Ø ¼ teaspoon almond extract Ø ¼ teaspoon almond extract
Ø ½ teaspoon vanilla extract Ø ½ teaspoon vanilla extract
Ø 2 Tablespoons coconut oil, melted Ø 2 Tablespoons coconut oil, melted
Ø 1 teaspoon apple cider vinegar Ø 1 teaspoon apple cider vinegar
Ø 2 eggs, at room temperature, whites and yolks Ø 2 eggs, at room temperature, whites and yolks
separated separated
Preheat oven to 350 degrees F. Generously grease Preheat oven to 350 degrees F. Generously grease
6-‐molded donut pan with coconut oil. 6-‐molded donut pan with coconut oil.
Combine the dry ingredients in a medium bowl. In Combine the dry ingredients in a medium bowl. In
another medium bowl, combine all of the wet another medium bowl, combine all of the wet
ingredients except egg whites. ingredients except egg whites.
Mix the wet with dry, and set aside. Beat the egg Mix the wet with dry, and set aside. Beat the egg
whites until firm peaks form. Gently fold the egg whites until firm peaks form. Gently fold the egg
whites into the batter. Equally distribute the batter whites into the batter. Equally distribute the batter
between the 6 donut molds. Smooth out the tops of between the 6 donut molds. Smooth out the tops of
each donut. Bake for 12-‐15 minutes until golden. each donut. Bake for 12-‐15 minutes until golden.
Allow the donuts to cool, remove from pan, and Allow the donuts to cool, remove from pan, and
then chill in the fridge for half an hour. then chill in the fridge for half an hour.
12 half-donut Servings 12 half-donut Servings
protein protein
Real Healthy Chocolate Glazed Donut Real Healthy Chocolate Glazed Donut
For the glaze: For the glaze:
Ø ½ cup very dark Ø ½ cup very dark
Ø chocolate (73% cocoa) Ø chocolate (73% cocoa)
Ø ¼ cup unsweetened chocolate Ø ¼ cup unsweetened chocolate
Make the Real Healthy Basic Donut Recipe. Make the Real Healthy Basic Donut Recipe.
For the glaze: Fill a medium skillet with a few For the glaze: Fill a medium skillet with a few
inches of water and place over medium-‐low heat. inches of water and place over medium-‐low heat.
Place the glaze ingredients in a small saucepan and Place the glaze ingredients in a small saucepan and
put the saucepan inside the skillet. Gently mix the put the saucepan inside the skillet. Gently mix the
ingredients until fully melted. ingredients until fully melted.
Pour the melted chocolate into a shallow bowl. Dip Pour the melted chocolate into a shallow bowl. Dip
each chilled donut into the chocolate, then each chilled donut into the chocolate, then
immediately chill for 30 minutes until the glaze immediately chill for 30 minutes until the glaze
hardens. hardens.
12 half-donut Servings 12 half-donut Servings

Real Healthy Zucchini Cakes Real Healthy Zucchini Cakes
Ø 1 tsp olive oil Ø 1 tsp olive oil
Ø 1 small yellow onion, grated Ø 1 small yellow onion, grated
Ø 1 garlic clove Ø 1 garlic clove
Ø 2 cups grated Zucchini Ø 2 cups grated Zucchini
Ø ½ tsp salt Ø ½ tsp salt
Ø ¼ cup coconut flour Ø ¼ cup coconut flour
Ø 2 Tablespoons flax meal Ø 2 Tablespoons flax meal
Ø ½ tsp baking powder Ø ½ tsp baking powder
Ø Non-‐Fat Plain Greek Yogurt Ø Non-‐Fat Plain Greek Yogurt
Ø Sweet Paprika Ø Sweet Paprika
Heat half of the olive oil in a large skillet. Saute the Heat half of the olive oil in a large skillet. Saute the
onion and garlic for 2 minutes, then set aside. Place onion and garlic for 2 minutes, then set aside. Place
grated zucchini in a colander, sprinkle with the salt grated zucchini in a colander, sprinkle with the salt
and allow to sit in the sink for 10 minutes. and allow to sit in the sink for 10 minutes.
User a clean paper towel to squeeze excess water User a clean paper towel to squeeze excess water
from the zucchini. In a medium bowl whisk the from the zucchini. In a medium bowl whisk the
eggs. Add the coconut flour, flax, and baking soda. eggs. Add the coconut flour, flax, and baking soda.
Add the onions and zucchini. Place the remaining Add the onions and zucchini. Place the remaining
olive oil in a large skillet over medium heat. Drop olive oil in a large skillet over medium heat. Drop
the dough in heaping tablespoons, press down with the dough in heaping tablespoons, press down with
a fork. Cook each side for 3 minutes or until golden. a fork. Cook each side for 3 minutes or until golden.
Serve with a dollop of yogurt and a sprinkle of Serve with a dollop of yogurt and a sprinkle of
sweet paprika. sweet paprika.
2.7g fat, 188mg sodium, 4g carbohydrate, 2g fiber, and 2.7g fat, 188mg sodium, 4g carbohydrate, 2g fiber, and

Real Healthy Fried Chicken Real Healthy Fried Chicken
Ø 2 Tablespoons fruit-‐only apricot preserves Ø 2 Tablespoons fruit-‐only apricot preserves
Ø 2 Tablespoons Dijon mustard Ø 2 Tablespoons Dijon mustard
Ø ½ teaspoon garlic powder Ø ½ teaspoon garlic powder
Ø ½ teaspoon red pepper flakes Ø ½ teaspoon red pepper flakes
Ø ½ cup almond flour Ø ½ cup almond flour
Ø ½ cup almond meal Ø ½ cup almond meal
Ø ½ cup coconut flour Ø ½ cup coconut flour
Ø ½ teaspoon black pepper Ø ½ teaspoon black pepper
Ø ½ teaspoon dried thyme Ø ½ teaspoon dried thyme
Ø ½ teaspoon sweet paprika Ø ½ teaspoon sweet paprika
Ø 2lbs boneless, skinless organic chicken tenders Ø 2lbs boneless, skinless organic chicken tenders
Preheat oven to 350 degrees F. Lightly grease a Preheat oven to 350 degrees F. Lightly grease a
13x9 inch baking pan with coconut oil. In a medium 13x9 inch baking pan with coconut oil. In a medium
bowl whisk the eggs, apricot preserves, mustard, bowl whisk the eggs, apricot preserves, mustard,
garlic powder, and red pepper flakes. garlic powder, and red pepper flakes.
In another medium bowl, combine the almond flour, In another medium bowl, combine the almond flour,
almond meal, coconut flour, pepper, thyme, paprika, almond meal, coconut flour, pepper, thyme, paprika,
and salt. Dip each chicken tender in the egg mixture, and salt. Dip each chicken tender in the egg mixture,
then dredge through the flour mixture. Place in the then dredge through the flour mixture. Place in the
prepared pan. Bake for 35 minutes. Change oven to prepared pan. Bake for 35 minutes. Change oven to
high broil for 2 minutes, flip each chicken tender high broil for 2 minutes, flip each chicken tender
and broil the other side for 2 minutes. Serve with a and broil the other side for 2 minutes. Serve with a
side of sugar free BBQ sauce or organic honey side of sugar free BBQ sauce or organic honey
mustard. mustard.

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