Eat Love Play's Recipe Book

Eat Love Play
EASY
TASTY
RECIPES
Recipe Book For The Everyday Food Lovers
EATLOVEPLAY.RECIPES
Main Dishes
WHITE CHICKEN CHILI
SWEET AND SOUR PORK
SPINACH & ARTICHOKE STUFFED CHICKEN
SLOW COOKER BLACK FOREST POT ROAST
OVEN BAKED BEEF TACOS
MAIN DISHES
MU SHU PORK
LEMON ARTICHOKE SKILLET CHICKEN
KOREAN BBQ CHICKEN LETTUCE WRAPS
KALE PESTO PASTA WITH LEMON GARLIC SHRIMP
EASY SHEET PAN SHRIMP FAJITAS

EASY CROCK POT CHILI MAC
CHICKEN POT PIE PASTA
CHICKEN PICCATA
BROCCOLI & CHEESE STUFFED CHICKEN
BAKED PARMESAN TURKEY MEATBALLS
For Some Other Great Cookbooks

And Services Click Names Below
To Find Out More
Metabolic Cooking
Anabolic Cooking
Universal Yums
28 Day Keto Challenge
EatLovePlay.Recipes/Main Dishes
White Chicken
Chili
The Ingredients
2 1/2 cups chicken, shredded
1 tablespoon olive oil
1 small yellow onion, diced
2 garlic cloves, minced
3 cups chicken broth
30 ounces canned white kidney beans
15 ounces canned corn
8 ounces canned green chiles
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon paprika
3/4 cup sour cream
1/4 cup heavy cream (or more sour cream)
Sour cream, cilantro, lime, tortilla chips (for
topping)
EATLOVEPLAY/WHITECHICKENCHILI
Metabolic Cooking
White Chicken
Chili
Instructions
Step 1
In a large pot over medium-high heat, warm

the olive oil. Cook the onion for 5 to 7 minutes
or until tender and golden brown. Add the
garlic and cook for 1 minute.
Step 2
Add the shredded chicken, broth, white

kidney beans, corn, chiles and spices to the
pot. Bring to a boil then reduce the heat.
Simmer for 20 to 25 minutes, mixing
frequently.
Step 3
Add the sour cream (and heavy cream, if

using). Mix until the broth is opaque and
creamy. Taste the chili and add more spices
and sour cream, if you’d like. You can even
toss in a few handfuls of spinach for an extra
punch of nutrients.
Serve with a dollop of sour cream, fresh

cilantro and crushed tortilla chips. Drizzle with
lime juice and enjoy.
EATLOVEPLAY/WHITECHICKENCHILI
Sweet and Sour
Pork
The Ingredients
1 pound pork tenderloin (trimmed of
fat), cut into 1/2-inch cubes
2 tablespoons cornstarch
1/3 cup water
1/4 cup rice vinegar
1/4 cup granulated white sugar
3 tablespoons ketchup
2 tablespoons low-sodium soy sauce
1 tablespoon canola oil
1 tablespoon peeled, minced fresh ginger
2 medium garlic cloves, minced
1 medium green bell pepper, seeded and
cut into 1/2-inch pieces
One 8-ounce can pineapple chunks (in
juice), drained and each chunk cut in half
steamed rice, for serving (optional)
chopped scallions, for garnish (optional)
EATLOVEPLAY/SWEETANDSOURPORK
Metabolic Cooking
S w e e t a n d S o u r
P o r k
Instructions
HOW TO TRIM PORK TENDERLOIN:
In this recipe, you want to remove any visible
fat on the tenderloin. Once the fat is removed,
you’ll remove the silverskin too. The silverskin
is the thin shiny membrane attached to the
tenderloin. To remove, slip the tip of your
knife under the silvery skin and start slicing
back and forth with the sharp edge of the
blade angled upward, keeping the
membrane tight as you are cutting. Continue
to slice the skin off in this manner until all the
skin is removed. Then your tenderloin is ready
to cut into cubes for stir-frying.
Step 1
Combine the pork with 1 tablespoon

cornstarch in a medium bowl; toss well to
coat and set aside. Whisk together the
remaining 1 tablespoon cornstarch, water,
vinegar, sugar, ketchup, and soy sauce in a
small bowl; set aside.
Step 2
Heat a nonstick wok or large, deep skillet

over medium-high heat until a drop of water
sizzles. Swirl in the oil, then add the pork. Stir-
fry until almost cooked through, 2 to 3
minutes.
Recipe Continues Next Page

Add the ginger and garlic. Stir-fry until fragrant,
about 30 seconds. Add the bell pepper and
pineapple; stir fry until crisp-tender, about 3
minutes. Add the vinegar mixture and cook,
stirring constantly, until the mixture boils and
thickens and the pork is just cooked through, 1 to
2 minutes.
If you are following the Weight Watchers

Freestyle SmartPoints program, each serving of
this Sweet and Sour pork will count as 7 points.
There are four servings in this recipe. If you’re not
following a diet, then don’t worry about that. Eat
as much as you want, and enjoy it!
EATLOVEPLAY/SWEETANDSOURPORK
Metabolic Cooking
Spinach &
Artichoke
Stuffed Chicken
The Ingredients
3 Chicken Breasts
1/2 Cup Thawed and Drained Frozen
Spinach
1/2 Cup Artichokes (from a jar), drained
and roughly chopped
4 Oz. Softened Cream Cheese
1/4 Cup Mozzarella Cheese
1/4 Cup Grated Parmesan Cheese
1 Finely Minced Garlic Cloves
1 Tbsp. Salt
1 Tsp. Black Pepper
1 Tbsp. Olive Oil
EATLOVEPLAY/SPINACH&ARTICHOKESTU
FFEDCHICKEN
Metabolic Cooking
Spinach &
Artichoke
Stuffed Chicken
Instructions
Step 1
Preheat oven to 375 degrees.
Step 2
Combine spinach, artichokes, cream cheese,

mozzarella, parmesan, garlic and half of the
salt and pepper in a bowl. Using a spoon or
your hands, combine until cream cheese has
been mixed thoroughly throughout.
Step 3
Make a slit in each chicken breast down the

middle. Be careful not to cut all the way
through. Take about 1/4 cup of filling and
stuff inside chicken breasts, then secure with
a toothpick. Season the top of the breasts
with salt and pepper.
Step 4
Heat an oven proof skillet to medium high

heat. Add oil, and then add chicken breasts,
seasoned side down, and sear for 5 minutes.
Season the second side with salt and pepper
at this time. Flip the chicken breasts and then
place into preheated oven.
RECIPE CONTINUES NEXT PAGE

Tip
If you don’t have an oven proof skillet, simply

sear in a pan and then transfer to a baking
sheet before putting in the oven to bake!
Step 5
Bake the stuffed chicken breasts for 15-17

minutes until cooked through. Serve
immediately.
EATLOVEPLAY/SPINACH&ARTICHOKESTU
FFEDCHICKEN
Metabolic Cooking
Slow Cooker
Black Forest
Pot Roast
The Ingredients
3½ pounds boneless beef chuck roast
1 large onion, chopped
1/4 cup water
4 whole dried shiitake mushrooms, stems
removed (crumbled and rinsed)
1/4 cup ketchup
1/4 cup dry red wine
2 tablespoons Dijon mustard
1 tablespoon Worcestershire sauce
1/2 teaspoon salt
1/8 teaspoon black pepper
1 medium garlic clove, crushed
3 tablespoons water
EATLOVEPLAY/SLOWCOOKERBLACKFORE
STPOTROAST
Metabolic Cooking
Slow Cooker
Black Forest
Pot Roast
Instructions
Step 1
Trim all visible fat from the meat and place it

in a slow cooker.
Step 2
In a medium bowl, combine the onion, water,

mushrooms, ketchup, wine, mustard,
Worcestershire sauce, salt, pepper and garlic.
Pour the mixture over the meat. Cover and
cook on low about 8 hours.
Step 3
Remove the meat from the slow cooker, wrap

it in foil and keep warm. Turn slow cooker
control to HIGH. In a small bowl, dissolve the
cornstarch in water; stir it into the slow
cooker. Cover and cook on HIGH for 15 to 20
minutes or until slightly thickened. Slice the
beef, and serve the sauce with the meat.
RECIPE CONTINUES ON NEXT PAGE
Metabolic Cooking
Gravy
When the beef is removed from the slow

cooker, you’ll see that you will have a nice
and flavorful gravy left in the slow cooker. But
it will be quite thin and brothy in texture, so
you will add a little cornstarch slurry to it and
let it cook on high for a few minutes. This
should allow the gravy to thicken up slightly
so you can use it for pouring over the sliced
Black Forest Pot Roast.
This delicious pot roast recipe is great

comfort food. I suggest serving it with a
potato dish. Make Ahead Mashed
Potatoes would be perfect since you can
serve the meat and gravy directly on
top. Mustard Roasted Potatoes would be
equally good served on the side instead.
EATLOVEPLAY/SLOWCOOKERBLACKFORE
STPOTROAST
Metabolic Cooking
Oven Baked
Beef Tacos
The Ingredients
TACO MEAT
1 pound lean ground beef

One 1-ounce envelope taco seasoning
(see notes below to make your own
seasoning)
2/3 cup water
One 15.5-ounce can chili beans, drained
(optional)
SHELLS AND FIXINGS
One 10-count package Stand ‘n Stuff Taco

Shells (Old El Paso brand makes them)
2 cups Mexican blend shredded cheese

shredded lettuce
chopped tomatoes
guacamole, salsa, sour cream, as desired
EATLOVEPLAY/OVENBAKEDBEEFTACOS
Metabolic Cooking
Oven Baked
Beef Tacos
Instructions
This is a very easy recipe to make. You’ll need
to look for the “stand up” taco shells at your
market. If you can’t find the exact shells
mentioned in the recipe, it’s okay to substitute
regular shells. The stand-up shells make the
tacos easier to fill, but if you use regular
shells then you can just snuggle them side-
by-side instead and they’ll stand up well
enough.
Taco Meat
You’ll make the taco meat (easy). Use ground

beef. And you could use ground turkey in
place of ground beef if you don’t wish to use
beef (or if you can’t find it). You can use an
envelope of taco seasoning for these Oven
Baked Beef Tacos, or you can follow
directions in the recipe to make your own
taco seasoning. Sometimes I like to add a can
of chili beans to my taco meat to add a little
more bulk and flavor to the filling. It’s up to
you!
The taco shells are set inside a 9×13-inch pan.

Cheese is sprinkled into each shell and then
taco meat is spooned on top.
EATLOVEPLAY/OVENBAKEDBEEFTACOS
Mu Shu Pork
The Ingredients
PORK AND MARINADE
16 ounces pork tenderloin, fat trimmed off

and then cut into thin strips
2 tablespoons dry sherry
1 tablespoon cornstarch
2 teaspoons soy sauce
1/2 teaspoon dark sesame oil
STIR FRY SAUCE
1/4 cup hoisin sauce
4 tablespoons dry sherry
2 tablespoons soy sauce
1 teaspoon cornstarch
STIR FRY AND ASSEMBLY
3 teaspoons canola or vegetable
oil, divided
4 ounces shiitake mushrooms, thinly sliced
2 tablespoons peeled and minced fresh
ginger
3 medium garlic cloves, minced
12 ounces Napa cabbage, thinly sliced
2 tablespoons water
6 whole green onions, chopped
6 medium low carb flour tortillas
EATLOVEPLAY/MUSHUPORK
Mu Shu Pork
Instructions
The first thing you’ll do is slice up the pork
tenderloin and combine it with an easy to
make marinade. Then you’ll mix up the stir fry
sauce. Finally, you’ll do the stir-frying. The
pork is cooked in a small amount of hot oil,
and then the veggies and ginger and garlic
are added in along with the stir fry sauce.
That’s it for making the filling. Flour tortillas
are heated up briefly and then the filling is
spooned into each tortilla, and it’s ready to
serve.
PREPARE THE PORK AND MARINADE
In a medium bowl, combine the pork and

marinade ingredients; toss well to coat and
set aside.
PREPARE THE STIR FRY SAUCE
In a small bowl, whisk together the stir fry

sauce and set aside.
Metabolic Cooking
STIR FRY
Heat a nonstick wok or a large, deep skillet

over medium-high heat until a drop of water
sizzles. Swirl in 2 teaspoons of oil, then add
the pork mixture. Stir-fry until just cooked
through, 4 to 5 minutes; transfer to a plate.
Swirl the remaining 1 teaspoon oil, then add
the mushrooms, ginger and garlic. Stir-fry
until softened, 3 to 4 minutes. Add the
cabbage and water; stir-fry until the cabbage
wilts and is crisp-tender, 2 to 3 minutes. Add
the green onions, pork and stir fry sauce.
Cook, stirring constantly, until the mixture
boils and thickens, about 1 minute.
ASSEMBLY
Wrap the tortillas in a damp paper towel and

microwave until hot. Spoon about 2/3 cup of
the pork mixture onto each tortilla, roll up and
serve.Some readers have mentioned that the
Mu Shu mixture is delicious served over rice
too. Enjoy!
EATLOVEPLAY/MUSHUPORK
Metabolic Cooking
Lemon Artichoke
Skillet Chicken
The Ingredients
2 lbs chicken thighs (bone in, skin on)
about 6
1 teaspoon salt
1 teaspoon pepper
1 cup chicken broth
2 tablespoons cornstarch (or tapioca flour)
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 tablespoon honey mustard
1 small lemon, thinly sliced and seeded
1 (15oz) can quartered artichoke hearts in
water, drained
2 tablespoons chopped fresh parsley
EATLOVEPLAY/LEMONARTICHOKESKILLET
CHICKEN
Metabolic Cooking
Lemon Artichoke
Skillet Chicken
Instructions
Step 1
Season the chicken on all sides with salt and

pepper. Put in a cast iron skillet, off heat, skin
side down.
Add to medium-heat, cooking until the skin

has browned and the fat has rendered, 15 to
20 minutes then flip the chicken over. Use a
splatter guard if you have one.
Tip
This method of using a cold pan and low heat

renders more fat, and makes the skin super
crispy. If the skin sticks to the pan, don’t worry
— it will release once it has browned, given
that your skillet is properly seasoned.
Step 2
While the chicken cooks, make the sauce. Stir

together the chicken broth and cornstarch,
then stir in the olive oil, garlic powder, onion
powder and honey mustard. Then add the
lemon slices.

Step 3
Pour off the fat that has rendered (this

method will render a considerable amount of
fat) then add the sauce to the pan.
Step 4
Add the artichoke hearts and simmer over

medium heat until the chicken is cooked
through and the sauce has thickened, about 6
minutes.
Step 5
Top with chopped parsley. Serve and enjoy!
EATLOVEPLAY/LEMONARTICHOKESKILLE
TCHICKEN
Metabolic Cooking
Korean BBQ
Chicken Lettuce
Wraps
The Ingredients
Korean BBQ Sauce
3/4 cup brown sugar or maple syrup (or

mix of both)
1/2 cup low-sodium soy sauce or tamari
3 teaspoons minced garlic
2 teaspoons grated ginger
1 teaspoon red chili paste
1 teaspoon sesame oil
1 tablespoon rice wine vinegar
2 tablespoons water
Korean BBQ Chicken Lettuce Wraps
2 heads butter lettuce (or romaine lettuce)

1 pound ground chicken
1/2 cup cucumber, thinly sliced
1/2 cup shredded carrots
1/2 cup red bell pepper, deseeded and
diced
1/4 cup scallions, chopped
1 cup brown rice, cooked
Korean BBQ sauce
Sesame seeds
Fresh cilantro or mint
Olive oil
EATLOVEPLAY/KOREANBBQCHICKENLET
TUCEWRAPS
Korean BBQ
Chicken Lettuce
Wraps
Instructions
Korean BBQ Sauce
Step 1
To a small pan over medium-low heat, add

the brown sugar, soy sauce, garlic, ginger,
chili paste, sesame oil and rice wine vinegar.
Step 2
Whisk until the brown sugar dissolves and

the ingredients are fully combined.
Step 3
While the sauce is on the stovetop, combine

the cornstarch and water in a small bowl.
Whisk together to make a slurry.
Step 4
Add the slurry to the pan. Stir well and bring

to a boil, then reduce to the heat. Simmer for
5 to 7 minutes or until the sauce is thick.
Metabolic Cooking
Korean BBQ Chicken Lettuce Wraps
Step 1
Warm olive oil in a large pan over medium-

high heat. Cook the ground chicken until it’s
no longer pink, using a spatula to break it up.
Step 2
Add the Korean BBQ sauce. Toss until the

chicken is completely coated.
Step 3
Place the lettuce leaves on a flat surface.

Scoop brown rice onto each leaf.
Step 4
Top with chicken, cucumbers, carrots, bell

peppers and scallions. Drizzle sauce on top
and garnish with sesame seeds and fresh
herbs.
For an extra kick, add a drizzle of sriracha.

You can also add chopped peanuts for some
crunch. Yum!
EATLOVEPLAY/LPREAMBBQCHICKENLETT
UCEWRAPS
Metabolic Cooking
Kale Pesto Pasta
With Lemon
Garlic Shrimp
The Ingredients
Kale Pesto
4 cups baby kale, packed, stems removed

3 teaspoons garlic, minced
1/4 teaspoon salt
1/2 cup fresh parsley, packed
Juice of 1/2 lemon
1/2 cup olive oil
1/4 cup toasted walnuts or sunflower
seeds
1/3 cup grated Parmesan cheese
(optional)
Lemon Garlic Shrimp
1 pound raw shrimp (frozen or fresh)

4 tablespoons butter or olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Juice from 1 lemon
2 to 3 tablespoons fresh parsley, chopped
Kale Pesto Pasta With Lemon Garlic Shrimp
8 ounces pasta of choice

Kale pesto
Lemon garlic shrimp
Lemon wedges or slices, for garnish
Fresh parsley, for garnish
EATLOVEPLAY/KALEPESTOPASTA
Kale Pesto Pasta
With Lemon
Garlic Shrimp
Instructions
Kale Pesto
Step 1
In a food processor, add the kale, parsley,

salt, lemon juice and minced garlic. Add the
Parmesan cheese, if using.
Step 2
Pulse until the kale is completely chopped

up.
Step 3
As the food processor is running, slowly add

the olive oil.
Step 4
Add the toasted walnuts or sunflower seeds.

Pulse until the nuts or seeds are finely
chopped, pausing to scrape the sides as
necessary. Taste the pesto and add more salt
or lemon juice, if necessary. Chill in the
refrigerator as you cook the shrimp.

Lemon Garlic Shrimp
Step 1
In a large pan over medium-high heat, warm

the butter or olive oil. Add the minced garlic
and cook for 30 seconds, or until fragrant.
Step 2
Add the shrimp, lemon juice, salt, pepper and

parsley. Cook for 2 to 3 minutes on each side,
or until pink.
Kale Pesto Pasta With Lemon Garlic Shrimp
Step 1
Cook the pasta according to the package’s

directions. In a large bowl, toss with kale
pesto.
Step 2
To serve, top the kale pesto pasta with lemon

garlic shrimp. Alternatively, you can toss the
shrimp and pasta together. Garnish with
lemon slices (or wedges) and fresh parsley.
If you’d like to incorporate even more greens,

sauté chopped baby kale in olive oil for about
5 minutes. Toss with the finished pasta dish
and enjoy.
EATLOVEPLAY/KATEPESTOPASTA
Metabolic Cooking
Easy Sheet Pan
Shrimp Fajitas
The Ingredients
2 bell peppers, thinly sliced
1/2 of 1 large onion, thinly sliced
1 lb raw shrimp, peeled and deveined
1/4 cup fajita seasoning (either 1 packed of
pre-made seasoning or homemade)
1/4 cup chopped cilantro
8-12 tortillas
1/3 cup sour cream
EATLOVEPLAY/EASYSHEETPANSHRIMPFA
JITAS
Metabolic Cooking
Easy Sheet Pan
Shrimp Fajitas
Instructions
Step 1
Preheat the oven to 375°F. Add the shrimp,

peppers and onions to a sheet pan that has
been lined with aluminum foil.
Step 2
Drizzle with olive oil, then sprinkle with

seasoning. Toss to coat. Bake for 12-15
minutes or until peppers have softened and
shrimp have curled and turned pink.
Tip
Want to make homemade fajita

seasoning? Just stir together 1 tablespoon
chili powder, 2 teaspoons salt, 1 teaspoon
smoked paprika, 1 teaspoons brown sugar, 1
teaspoon black pepper, 1 teaspoon onion
powder, 1 teaspoon garlic powder and 1
teaspoon ground cumin.
Step 3
Serve the shrimp, peppers and onions

alongside the cilantro, tortillas, and sour
cream, allowing guests to assemble fajitas as
they desire.
EATLOVEPLAY/EASYSHEETPANSHRIMPFA
JITAS
Easy Crockpot
Chili Mac
The Ingredients
1 lb ground beef (or ground turkey)
1 cup chopped white onions
1 can (15.5oz) kidney beans
1 can (7oz) diced green chilies
1 can (14.5oz) fire roasted diced tomatoes
1 (6oz) can tomato paste
1 packet taco seasoning
1 cup beef broth
2 cups elbow macaroni
Garnishes (grated cheese, cilantro,
chopped onions)
EATLOVEPLAY/EASYCROCKPOTCHILIMAC
Metabolic Cooking
Easy Crockpot
Chili Mac
Instructions
Step 1
Add the ground beef, onion, kidney beans,

green chilies, tomatoes, tomato paste and
chili seasoning to a slow cooker, then stir to
combine. Cook on low for 8 hours, stirring
occasionally if possible.
Step 2
Stir in the beef broth and macaroni. Continue

to slow cook for 15 minutes. If using cooked
noodles, omit the beef broth.
Step 3
Ladle into bowls and top with garnishes of

choice. Enjoy!
EATLOVEPLAY/EASYCROCKPOTCHILIMAC
Metabolic Cooking
Chicken Pot Pie
Pasta
The Ingredients
2 cups egg noodles, uncooked (see
options below)
2 cups frozen mixed vegetables
1 cup celery, chopped
1 medium yellow onion, diced
3 garlic cloves, minced (or 1 1/2 teaspoons
jarred minced garlic)
1 pound boneless, skinless chicken breasts
or thighs
2 to 2 1/2 cups chicken broth
1 cup heavy cream
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 teaspoon dried sage
Salt and pepper, to taste
1 tablespoon olive oil
EATLOVEPLAY/CHICKENPOTPIEPASTA
Metabolic Cooking
Chicken Pot Pie
Pasta
Instructions
Step 1
Pat the chicken breasts dry and season with

salt and pepper. Cut into 1-inch cubes.
Step 2
Warm oil in a large skillet over medium-high

heat. Add the chicken, stirring frequently to
ensure even cooking. Cook until it’s no longer
pink and reaches an internal temperature of
165 degrees Fahrenheit. Place the chicken on
a plate and set aside.
Step 3
In a large skillet or pot, melt 2 tablespoons

butter over medium heat. Cook the onions
and celery until the onions are translucent,
about 5 to 7 minutes.
Step 4
Add the minced garlic, flour, sage, oregano,

salt and pepper. Cook for 30 seconds, stirring
occassionaly to coat the vegetables in flour.

Step 5
Add 2 cups chicken stock and heavy cream.

Bring to a boil, then reduce to a simmer.
Step 6
Add the egg noodles and simmer for 7 to 9

minutes. Stir well to ensure even cooking. If
necessary, slowly add another 1/2 cup
chicken broth to make sure there’s enough
liquid to cook the noodles. Once the noodles
are ready, add the chicken and simmer for 5
minutes.
Tip
You can mix in a dollop or two of sour cream

to make the dish extra creamy.
Step 7
Finally, add the frozen vegetables. Simmer

for 5 minutes or until heated through, stirring
occassionally.
Tip
If you cooked the pasta separately, add it to

the skillet now. Stir well to coat the pasta in
sauce.The sauce will thicken as the pasta
cools. To serve, sprinkle with Parmesan
cheese, breadcrumbs or fresh herbs of your
choice.
EATLOVEPLAY/CHICKENPOTPIEPASTA
Metabolic Cooking
Chicken
Piccata
The Ingredients
4 boneless skinless chicken breasts (or 8
thinly sliced breasts)
Salt and pepper
1/4 cup all-purpose flour
1 cup chicken broth
1 1/3 cup dry white wine (or more chicken
broth)
1/3 to 1/2 cup fresh lemon juice
1/4 cup capers
1/4 cup chopped fresh parsley
Fresh parsley and lemon slices for garnish
16 ounces cooked pasta
EATLOVEPLAY/CHICKENPICCATA
Metabolic Cooking
Chicken
Piccata
Instructions
Step 1
Cut each chicken breast into two thin

pieces.Put a chicken breast on a cutting
board, flat side down. Place the palm of your
hand on top of the breast. With a sharp knife,
carefully slice horizontally through the breast.
Do not cut all the way.
Step 2
“Unfold” the chicken breast. Cut along the

“fold” to create two thin slices of chicken.
Repeat with the remaining chicken breasts.
Step 3
Place the sliced chicken breasts in between

layers of parchment paper or plastic wrap.
With a meat mallet, pound the chicken until it
is 1/4 to 1/2-inch thick.
Step 4
Sprinkle both sides of each breast with salt

and pepper.

Step 5
Place the flour on a plate. Dredge each slice

of chicken with flour, making sure to coat
both sides.
Step 6
Place a pan over medium heat. Add two or

three chicken breasts, depending on the size
of your pan. Cook 4 to 5 minutes on each side,
or until cooked through and no longer pink.
Repeat with the remaining chicken breasts.
Step 7
Once all the chicken is cooked, add the white

wine, chicken broth and lemon juice to the
same pan. Use a large spoon or spatula to
scrape the browned bits.
Simmer on medium-low heat for 10 to 15

minutes. Add the remaining 4 tablespoons of
butter, mixing until combined. Stir in the
parsley and capers.
Feel free to keep adding ingredients until the

sauce suits your taste buds. For example, for
a richer sauce, add more butter. You can also
add more lemon juice if you’d like an extra
lemony dish.
EATLOVEPLAY/CHICKENPICCATA
Metabolic Cooking
Broccoli &
Cheese Stuffed
Chicken
The Ingredients
2 chicken breasts
1/2 cup of small fresh broccoli florets
1/4 cup finely diced onion
1/2 cup shredded cheddar cheese
1 tsp. salt
1/2 tsp. black pepper
1/2 tsp. paprika
1 tbsp. mayonnaise
1 tbsp. oil (olive oil or avocado oil)
EATLOVEPLAY/BROCCOLIANDCHEESEST
UFFEDCHICKEN
Metabolic Cooking
Broccoli &
Cheese Stuffed
Chicken
Instructions
Step 1
Preheat oven to 375 degrees.
Step 2
Bring a pot of water to a boil and drop

broccoli in for two minutes. Strain and rinse
with cold water to keep it from cooking any
further.
Step 3
Combine blanched broccoli, onion, 1/2 of the

salt and pepper, mayo, and cheese to a bowl
and stir until well combined to create the
filling.
Step 4
Take a sharp knife and carefully cut the

chicken breast in the middle, but not all the
way through, to create a nice pocket for the
filling.
Metabolic Cooking
Step 5
Stuff the chicken with the filling, careful not to

overstuff, and then season the outside of the
chicken with the rest of the salt, pepper and
paprika.
Tip
Secure the stuffing with a toothpick if

needed. You can also season one side of the
chicken and then season the other side once
in the pan to help prevent filling falling out.
Step 6
Add oil to a cast iron skillet or oven safe

skillet and heat to medium high heat. Add
chicken breasts and sear on both sides for
about 3 minutes until golden brown. Transfer
the skillet to the oven and continue to cook
for 15-20 minutes until chicken is cooked
through.
Tip
If you don’t have an oven safe skillet, simply

sear in a skillet and then transfer to a baking
sheet to continue cooking in the oven.
This chicken is so delicious and I can’t wait for

you to give it a try!
EATLOVEPLAY/BROCCOLIANDCHEESEST
UFFEDCHICKEN
Metabolic Cooking
Baked Parmesan
Turkey Meatballs
The Ingredients
1 pound ground turkey
1/2 medium yellow onion, diced
2 garlic cloves, minced (or 1 teaspoon
jarred minced garlic)
1 egg, beaten
1/2 cup breadcrumbs
1 cup Parmesan cheese, divided in half
1 teaspoon dried basil
1 teaspoon dried parsley
1/2 teaspoon salt
2 cups pasta or marinara sauce
1 cup mozzarella cheese, shredded
Butter or olive oil
3 to 4 cups baby spinach (optional)
EATLOVEPLAY/BAKEDPARMESANTURKEY
MEATBALLS
Metabolic Cooking
Baked Parmesan
Turkey Meatballs
Instructions
Step 1
Preheat the oven to 350° Fahrenheit. In a

large bowl, combine the ground turkey,
onions, garlic, egg, breadcrumbs, spices and
1/2 cup Parmesan cheese.
Stir until fully combined. Take care to avoid

overmixing, which can dry out the meatballs.
Step 2
Form the mixture into meatballs, about 1 1/2-

inches wide. Place in a large casserole dish
greased with butter or oil. Bake for 25 to 30
minutes or until no longer pink, and the
internal temperature reaches 165° Fahrenheit.
Step 3
Optional: In a skillet over medium heat, warm

1 tablespoon butter or olive oil. Cook the
spinach until wilted, about 3 to 5 minutes.
Metabolic Cooking
Step 4
Once the turkey meatballs are done baking,

top with the sauce and spinach. Make sure all
the meatballs are completely covered.
Step 5
Top with mozzarella cheese and remaining

1/2 cup of Parmesan. Return to the oven and
bake for another 10 minutes, or until the
cheese is melted and bubbly.
Garnish with dried or fresh parsley, basil

and/or oregano, if desired. Serve with your
favorite pasta or bread, or enjoy them as is.
EATLOVEPLAY/BAKEDPARMESANTURKEY
MEATBALLS
Metabolic Cooking
Appetizers,
Soups &
Salads
APPETIZERS, SOUPS
& SALADS SWEET POTATO NACHOS
SPLIT PEA SOUP
ONE-POT CREAMY TORTELLINI SOUP
OLIVE GARDEN'S CREAMY CHICKEN GNOCCHI SOUP
MOZZARELLA MEATBALL SLIDERS
MIX & MATCH SAVORY PULL-APART BREAD

LASAGNA SOUP
HOW TO MAKE PEACH SALSA
HOT CREAMY CRAB DIP
CHICKEN NOODLE SOUP IN AN INSTANT POT

BLT MACARONI SALAD
BAKED MAC & CHEESE STUFFED JALAPEÑOS
SPICY CAJUN SHRIMP DIP
For Some Great Recipes That Also Help You

Loose Weight Try Out Metabolic Cooking.
Click Below
Metabolic Cooking
EatLovePlay.Recipes/appetizers-
soups-salads
Sweet Potato
Nachos
The Ingredients
2 baking sheets
parchment paper
2-3 small sweet potatoes, scrubbed and
sliced into ¼ inch rounds
1 tbs olive oil
¼ tsp kosher salt
fresh cracked pepper
1/2 cup canned black beans, drained and
rinsed
1/2-3/4 cup shredded Mexican cheese
1/3 cup diced tomato
1 jalapeño, de-seeded and thinly sliced
sour cream or Mexican Crema, for drizzling
EATLOVEPLAY/SWEETPOTATONACHOS
Metabolic Cooking
Sweet Potato
Nachos
Instructions
Step 1
Heat oven to 400°F. Arrange the rack in the

center of the oven.
Add the sweet potato slices to a large bowl

and toss with the olive oil, salt and a few
cracks of pepper; continue to toss to coat.
Step 2
Arrange the slices on two large baking sheets

lined with parchment paper.
Step 3
Place the pans in the oven and roast for 20

minutes. Flip and cook for an additional 5-10
minutes, or until the slices appear crisp.
Step 4
To assemble the nachos, transfer the sweet

potato rounds to a medium cast iron skillet, or
some other oven safe dish. Scatter the beans
and cheese over the top and place back into
the oven for about 5 minutes, or until the
cheese has melted.

Step 5
Carefully remove from oven, garnish with

remaining toppings and enjoy right away.
EATLOVEPLAY/SWEETPOTATONACHOS
Metabolic Cooking
Split Pea
Soup
The Ingredients
2 tablespoons unsalted butter (or olive oil)
1 cup yellow onion, diced
2 large carrots, peeled and diced
3 celery stalks, diced
3 teaspoons jarred minced garlic (or 2
minced garlic cloves)
1 pound dried green split peas
1 large potato, peeled and cubed
Salt and pepper
2 medium bay leaves
Ham bone or 1/2 teaspoon smoked
paprika
8 cups broth or water
1 1/2 cups chopped or shredded ham
(optional)
EATLOVEPLAY/SPLITPEASOUP
Metabolic Cooking
Split Pea
Soup
Instructions
Step 1
In a large pot over medium heat, warm the

butter or olive oil. Add the diced onions,
carrots and celery. Mix well and cook until the
onions are clear and soft, about 5 to 7
minutes. Add the minced garlic and cook for
another 30 seconds.
Step 2
To the pot, add the split peas, spices and bay

leaves.
Mix until fully combined.
Step 3
Add the broth and potatoes. If using ham

bone, add it now. Mix well, bring to a boil then
reduce the heat.
Step 4
Simmer uncovered for about 1 hour. As it

cooks, occasionally check the soup. Skim off
any foam then stir. As it nears one hour, the
peas will soften and become creamy.

Step 5
When the soup reaches your desired

consistency, mix in the ham, if using. Keep in
mind that the soup will thicken considerably
as it cools. Simmer for another 10 to 15
minutes then turn off the heat.
Remove the bay leaves and ham bone. Taste

and add more spices, if needed. Top with
extra ham or croutons, or pair with your
favorite bread. Enjoy!
EATLOVEPLAY/SPLITPEASOUP
Metabolic Cooking
One-Pot Creamy
Tortellini Soup
The Ingredients
3 tablespoons butter
3 tablespoons all-purpose flour
3 cups broth
28 ounces canned crushed tomatoes
Salt and pepper, to taste
1 teaspoon dried parsley
3 to 4 cups refrigerated tortellini
1/2 cup heavy cream or half & half
6 cups spinach (optional)
EATLOVEPLAY/CREAMYTORTELLINISOUP
Metabolic Cooking
One-Pot Creamy
Tortellini Soup
Instructions
Step 1
In a large pot over medium heat, warm the

butter. Add the onions and cook until
translucent, about 5 to 7 minutes. Add the
garlic and flour and whisk until thick, about 1
minute.
Step 2
Slowly add the broth and mix well. Add the

tomatoes and spices. Simmer for 10 to 15
minutes, mixing continuously.
Step 3
Add the tortellini and heavy cream. Stir until

heated through, about 10 minutes or
according to the tortellini’s directions. Stir in
spinach and mix until wilted, about 2 to 3
minutes.
Top with fresh Parmesan and serve

immediately. Enjoy!
EATLOVEPLAY/CREAMYTORTELLINISOUP
Metabolic Cooking
O l i v e G a r d e n ’ s
C r e a m y C h i c k e n
G n o c c h i S o u p
The Ingredients
2 ribs of celery, chopped
2 large carrots, grated
1 cup chopped white onion
2 large cloves garlic, chopped
2 tablespoons flour
1 teaspoon dried thyme
½teaspoon salt
2 cups chopped fresh spinach
16 oz prepared gnocchi
2 cups chopped, cooked chicken (leftover
rotisserie works well)
1½ cups heavy cream
EATLOVEPLAY/CREAMYCHICKENGNOCCH
ISOUP
Metabolic Cooking
Olive Garden ’ s
Creamy Chicken
Gnocchi Soup
Instructions
Step 1
Melt the butter in a large stock pot. Add the

celery, carrots and onions, and then cook
until the vegetables have started to soften.
Step 2
Stir in the garlic, then sprinkle the pan with

flour, stirring until the flour is well combined
with the vegetables.
Step 3
Stir in the remaining ingredients (other than

the cream) and bring to a simmer, cook until
the gnocchi is cooked through, about 10
minutes.
Step 4
Lower the heat and stir in the cream. Adjust

the seasoning to taste.
Step 5
Serve immediately or store in an air tight

container in the fridge for up to three days,
heat to serve.
EATLOVEPLAY/CREAMYCHICKENGNOCCH
ISOUP
Mozzarella
Meatball Sliders
The Ingredients
12 frozen meatballs
1 jar marinara sauce
12 dinner rolls
3 tablespoons butter, melted
½ teaspoon salt
Italian seasoning (i.e. basil, oregano, thyme)
EATLOVEPLAY/MOZZARELLAMEATBALLS
LIDERS
Metabolic Cooking
Mozzarella
Meatball Sliders
Instructions
Step 1
Preheat oven to 350°F. Add the sauce and

meatballs to a pot. Cook over medium high
heat until meatballs are cooked through.
Step 2
Slice the rolls horizontally to resemble slider

buns.
Step 3
Add the bottom of the buns to a 9×13″ baking

pan.
Step 4
Spoon the meatballs along with some sauce

onto the center of each roll.
Step 5
Top the meatballs with mozzarella cheese.
Step 6
Place the top half of the rolls on top of the

meatballs.

Step 7
Stir together the melted butter, salt, garlic

powder and herbs. Brush the top of the rolls
with the butter mixture.
Step 8
Bake at 350°F for 15-18 minutes or until the

cheese has melted. Serve warm and enjoy!
EATLOVEPLAY/MOZZARELLAMEATBALLS
LIDERS
Metabolic Cooking
Mix & Match
Savory Pull-Apart
Bread
The Ingredients
2 16-ounce cans refrigerated buttermilk
biscuit dough (8 pieces each)
1/2 cup (1 stick) butter, melted
Oil or butter for pan
6 topping ingredients (1/2 cup each)
Need some inspiration? Here’s what we used

in our version:
1/2 cup shredded cheddar cheese + 1

tablespoon taco seasoning
1/2 cup grated Parmesan cheese + 1
tablespoon each dried parsley, dried
oregano and minced garlic
1/4 cup chopped ham + 1/4 cup shredded
cheddar cheese
1/2 cup dried cranberries + 1 tablespoon
fresh rosemary
1/4 chopped olives + 1/4 cup crumbled
feta + 1 tablespoon fresh dill
1/4 cup everything bagel spice (or poppy
seeds)
Feel free to use whatever spices, herbs and

fixings you have on hand.
EATLOVEPLAY/PULL-APARTBREAD
Metabolic Cooking
Mix & Match
Savory Pull-Apart
Bread
Instruction
Step 1
Pre-heat the oven to 350° Fahrenheit.
Liberally grease a Bundt pan with melted

butter or oil. Set aside.
Step 2
Split each biscuit in half and roll each piece

into a ball. You should have 32 pieces total.
Step 3
Dip each ball into melted butter.
Step 4
Roll balls in toppings until completely

covered. Place in the greased Bundt pan.
Step 5
For chunkier toppings like ham and cheese,

press and roll the dough to incorporate the
ingredients.

Step 6
Add the second piece of dough next to the

first one.
Step 7
Repeat with the remaining dough and

toppings. Layer the dough pieces in the
Bundt pan, making sure to alternate the
coatings. You should have one row on the
bottom and two on top. If you have leftover
butter, drizzle it on top.
Step 8
Loosely cover the pan with aluminum foil.

Bake for 30 to 35 minutes or until golden
brown. Let cool for 10 minutes and run a
spatula along the sides. Flip the pan upside
down to release.
Step 9
If you’d like, leave the golden brown side up

to keep the toppings a “surprise.”
Alternatively, you can flip the bread again to
display the various coatings.
Remember, this recipe can be customized as

much as you’d like. Other tasty topping ideas
include chopped nuts, crumbled bacon or
sausage, chopped bell peppers, diced
pepperoni, shredded mozzarella and red
pepper flakes. Don’t be afraid to experiment!
EATLOVEPLAY/PULLAPARTBREAD
Metabolic Cooking
Lasagna
Soup
The Ingredients
2 tbsp olive oil
4 cloves garlic, minced
2 tsp dried parsley
2 tsp dried oregano
2 tsp dried thyme
2 tsp dried rosemary
1 tsp sea salt, to taste
1 lb lean ground beef
2 (15-ounce) cans diced tomatoes
4 cups low-sodium chicken broth
6 lasagna noodles, broken into 2-inch
pieces
1/4 cup tomato paste
2 cups grated mozzarella cheese
1 cup ricotta cheese
1/3 cup parmesan cheese
Fresh oregano and basil for serving,
optional
EATLOVEPLAY/LASAGNASOUP
Metabolic Cooking
Lasagna
Soup
Instructions
Step 1
Add the oil to a large stock pot and heat over

medium. Add the chopped onion and sauté,
stirring occasionally, until onion is translucent,
about 4 minutes.
Add the garlic, all of the dried herbs and the

salt. Continue sautéing and stirring until garlic
is fragrant, about 1 minute.
Step 2
Push the onion and garlic off to one side of

the stock pot and add the ground beef. Allow
it to sear on both sides for 2 minutes each
before breaking it into smaller chunks and
stirring.
Step 3
Add the two cans of diced tomatoes and stir

well.
Next, add the chicken broth and the tomato

paste and stir well. Cover and bring soup to a
full boil.

Step 4
Break the lasagna noodles into smaller bite-

sized portions, about 2 inches long each. Add
the lasagna noodles to the pot of soup and
stir well. Bring the soup back to a gentle boil
and cook, stirring occasionally until noodles
are cooked through, about 8 minutes.
Step 5
In a mixing bowl, stir together the grated

mozzarella, ricotta and parmesan cheese
until well combined. Scoop heaping portions
of lasagna soup into bowls and add desired
amount of cheese mixture on top. Either
serve soup immediately, or place bowls on a
large baking sheet and bake in the oven at
350° F for 5 to 10 minutes, until cheese has
melted. If desired, garnish with fresh oregano
and basil.
EATLOVEPLAY/LASAGNASOUP
Metabolic Cooking
How to Make
Peach Salsa
The Ingredients
2 cups diced, ripe yet firm, yellow peaches
1 jalapeño, deveined, deseeded, and diced
¼ cup diced red onion
3/4 cup diced tomato
2 tbs chopped cilantro
1 lime
salt
1 medium bowl
chips for serving
EATLOVEPLAY/PEACHSALSA
Metabolic Cooking
How to Make
Peach Salsa
Instructions
Step 1
Add the peaches, jalapeño, onion, tomato,

cilantro, juice of half a lime and a pinch of salt.
Tip
If a spicier salsa is preferred, add a few of the

jalapeño seeds to the bowl.
Step 2
Mix everything together until well combined.

Add additional salt or lime juice to taste.
Step 3
Transfer to a serving bowl and enjoy right

away with chips.
EATLOVEPLAY/PEACHSALSA
Metabolic Cooking
Hot Creamy
Crab Dip
The Ingredients
1 pound crab meat (imitation or real)
2 cups shredded cheddar cheese
1/2 cup sour cream
8 ounces cream cheese, softened
1 teaspoon lemon juice
1 teaspoon Worcestershire sauce
1/3 cup scallions, chopped
Fresh or dried parsley, for topping
(optional)
EATLOVEPLAY/CREAMYCRABDIP
Metabolic Cooking
Hot Creamy
Crab Dip
Instructions
Step 1
Preheat the oven to 350°F. Chop up the crab

meat. Feel free to leave a few chunky pieces.
Step 2
In a large bowl, combine the crab meat,

softened cream cheese, sour cream, spices,
lemon juice, Worcestershire sauce and 1 cup
cheese.
Step 3
Stir until fully combined. Make sure the

ingredients are evenly dispersed.
Step 4
Transfer the crab mixture into a greased 9-

inch baking dish. Top with the remaining
shredded cheese and chopped scallions.
Step 5
Bake for 25 to 30 minutes or until the cheese

is melted and bubbly. Garnish with fresh or
dried parsley, if you’d like. Serve hot with
crackers, vegetables or sliced bread.
EATLOVEPLAY/CREAMYCRABDIP
Chicken Noodle
Soup in an
Instant Pot
The Ingredients
2 tablespoons avocado oil
3 chicken breasts
1/2 onion, diced
2 to 3 garlic cloves, minced
6 cups water
1 tablespoon salt
1 teaspoon ground pepper
2 cubes chicken bouillon
3 carrots, diced
2 celery stalks, diced
1 cup gluten-free lentil noodles or egg
noodles
EATLOVEPLAY/CHICKENNOODLESOUP
Metabolic Cooking
Chicken Noodle
Soup in an
Instant Pot
Instructions
Step 1
Press “Saute” button on the Instant Pot. Add

the oil and chicken breasts. Brown each side
about 5 minutes. Remove chicken. Pour in 1
cup chicken broth. Add the steaming rack
and place the chicken breasts on the rack.
Lock lid, seal valve, and cook on manual high
pressure for 5 minutes. Let it natural pressure
release for 7 minutes.
Step 2
Remove the chicken once done, and set

aside to rest. While the chicken rests, deglaze
the pot with the remaining chicken stock. Add
onions, garlic, water, salt, pepper, bouillon,
carrots, celery, and noodles to the Instant Pot.
Lock lid, seal, and cook the soup mixture on
manual high pressure for 4 minutes.
Step 3
While soup is cooking, cut chicken into small

bite-sized squares. When soup finishes, flip
the valve to “Venting” for quick pressure
release. Remove the lid and turn off the
Instant Pot. Stir and allow the soup to cool for
about 5 minutes before adding in chicken. If
chicken is added into hot liquid, it may
overcook and make the chicken dry.
Serve your chicken noodle soup while warm.

Enjoy!
BLT Macaroni
Salad
The Ingredients
16 ounces macaroni
1 cup mayonnaise
1/2 cup sour cream
8 to 10 strips of bacon, cooked and
chopped
1 1/4 cup romaine lettuce, roughly
chopped
1 cup tomato, seeded and diced
1 cup celery, chopped (optional)
2 to 3 tablespoons apple cider vinegar,
white vinegar or lemon juice
2 teaspoons ground black pepper
2 teaspoons salt
2 teaspoons garlic powder
Dash of paprika (optional)
EATLOVEPLAY/BLTMACARONISALAD
Metabolic Cooking
BLT Macaroni
Salad
Instructions
Step 1
Combine the mayonnaise, sour cream, apple

cider vinegar and spices in a bowl and mix
well. Place the dressing in the refrigerator to
chill.
Step 2
Cook the macaroni according to the

package’s directions.
Step 3
In a large bowl, combine the cooked

macaroni, lettuce, celery and bacon. Set
aside some bacon for the topping.
Step 4
Toss until the ingredients are thoroughly

combined.
Step 5
Add the chilled dressing and mix well. Give it

a taste and add more spices, if necessary. If
the macaroni salad is too dry for your liking,
add a few tablespoons of sour cream or
mayonnaise.

Tip
Some people like to add shredded Cheddar
cheese, diced red onions or croutons to this
macaroni salad. Start with 1 cup of each
ingredient and gradually increase from there.
Step 6
Chill the macaroni salad for at least 30

minutes. Add the diced tomatoes just before
serving, and mix well.
Top with bacon and enjoy!
EATLOVEPLAY/BLTMACARONISALAD
Metabolic Cooking
Baked Mac &
Cheese Stuffed
Jalapeños
The Ingredients
1 ½ cups (packed) shredded cheddar
cheese (plus additional for topping)
½ teaspoon garlic powder
½ teaspoon salt
½ cup whole milk
1 (5 ounce) small can evaporated milk
1 cup elbow macaroni
12 large jalapeños
EATLOVEPLAY/CHEESESTUFFEDJALAPENOS
Metabolic Cooking
Baked Mac &
Cheese Stuffed
Jalapeños
Instructions
Step 1
Preheat oven to 350F°. Add the cheddar, milk,

evaporated milk, cornstarch, salt and garlic
powder to a blender. Blend until smooth.
Step 2
Simmer the cheese sauce until thickened.
Step 3
Boil the macaroni until al dente.
Step 4
Add the cooked macaroni to the cheese

sauce and stir until well combined.
Step 5
Cut the jalapeños in half lengthwise, then

remove the seeds. Add the jalapeños, cut-
side up, to a baking sheet.
Metabolic Cooking
Step 6
Fill the jalapeños with mac n cheese, then top

with cheese.
Step 7
Bake for 15 minutes at 350°F.
Step 8
Add to a serving platter, serve warm. Enjoy!
EATLOVEPLAY/CHEESESTUFFEDJALAPENOS
Metabolic Cooking
Spicy Cajun
Shrimp Dip
The Ingredients
2 teaspoons paprika
1 teaspoon cayenne pepper
1 teaspoon dried thyme
1/2 small red onion, diced
1 small red pepper, diced
3 medium celery sticks, diced
1-pound (450 grams) shrimp, cleaned
8 ounces (226 grams) cream cheese, at
room temperature
1/2 cup sour cream
4 ounces (113 grams) parmesan
cheese, grated
Salt and pepper, as needed
Crackers and toasted bread, for serving
EATLOVEPLAY/SPICYCAJUNSHRIMPDIP
Metabolic Cooking
Spicy Cajun
Shrimp Dip
Instructions
Step 1
Pre-heat the oven to 350 degrees Fahrenheit

(180 degrees Celsius). Lightly grease a
medium-size baking dish with a little butter
and set it aside on a baking tray.
Mix together the paprika, cayenne pepper,

oregano, basil, thyme, onion powder and
garlic powder in a small bowl until combined.
Set the cajun spice mix aside until needed.
Step 2
Place the butter into a medium non-stick

skillet set over medium heat. Heat until it
begins to foam. Add in the onion and garlic.
Cook until the onion is beginning to turn
translucent, about 3 minutes.
Add the diced red pepper and celery along

with the cajun spice mix, and set aside earlier.
Continue to cook for a further 5 minutes, or
until the vegetables have begun to soften
and brown.
Metabolic Cooking
Step 3
Add in the shrimp and cook for a further

minute. Set the heat to low.
Stir in the cream cheese, sour cream and

three quarters of the parmesan cheese until
evenly mixed. Season with a pinch of salt and
pepper, to personal taste.
Step 4
Pour the mixture into the baking dish then

sprinkle over the reserved parmesan cheese.
Bake for 20 minutes, or until golden brown,
fragrant, and bubbling. Carefully remove the
dip from the oven and allow to cool for 5
minutes before serving.
Step 5
Immediately serve the dip while it is still

warm alongside crackers or slices of toasted
bread and enjoy!
EATLOVEPLAY/SPICYCAJUNDIP
Metabolic Cooking
Healthy
Recipes
HEALTHY RECIPES VEGAN JACKFRUIT & POTATO TAQUITOS

GUACAMOLE SWEET POTATO BLACK BEAN BURGER
VEGAN GRAVY
VEGAN CREAM OF MUSHROOM SOUP
VEGAN COPYCAT CRUNCHWRAP SUPREME
RUSTIC RATAOUILLE
KETO OAT-FREE OVERNIGHT “OATS”
HOW TO MAKE VEGGIE NUGGETS
EASY COBB SALAD
CHOCOLATE CHIP COOKIE DOUGH PROTEIN BARS

CAPRESE SALAD
BEACHY BLUE SUMMER SMOOTHIE BOWL
AMAZING VEGAN BLT WITH COCONUT BACON
Try Out The 28 Day Keto Challenge Click

Below To Learn More
EatLovePlay.Recipes/HealthyRecipes
Vegan Jackfruit
& Potato
Taquitos
The Ingredients
12 6-inch corn or flour tortillas
14 ounces canned unripe jackfruit, drained
1 medium sweet or Russet potato
1/4 cup yellow or white onion, diced
3 tablespoons taco seasoning
2 tablespoons tomato paste
1/4 cup + 2 tablespoons water or broth
Olive oil
EATLOVEPLAY/JACKFRUITTAQUITOS

Vegan Jackfruit
& Potato
Taquitos
Instructions
Step 1
Bring a small pot of water to a boil. Add the

cubed potatoes and reduce to a simmer.
Cook for about 10 minutes, or until tender and
easily pierced with a fork.
Step 2
Transfer the boiled potatoes to a bowl. Mash

with a large fork or potato masher. Set aside.
Step 3
Chop the jackfruit into small pieces.
You’ll be able to pull apart and shred some

parts of the jackfruit. For the tougher bits,
slice them into thin pieces.
Step 4
In a large skillet, warm 1 tablespoon olive oil.

Cook the onions for 5 to 7 minutes, or until
tender. Add the garlic and cook for 30
seconds.

Step 5
Add the jackfruit, taco seasoning and tomato

paste. Mix to combine, then add the broth or
water.
Step 6
Simmer until the liquid is mostly evaporated

and the jackfruit is lightly toasted, about 5 to 7
minutes.
Step 7
Preheat the oven to 375°F. To prepare each

taquito, place a tortilla in an ungreased pan
over low heat. Warm each side for about 10
seconds.
Step 8
On each tortilla, spread a spoonful of mashed

potato across the center. Top with jackfruit.
Step 9
Fold up the bottom half of the tortilla.
Tuck the bottom edge around and under the

filling, then tightly roll up. Repeat with the
remaining tortillas and filling.
Step 10
Place the taquitos in a greased baking dish.

Brush with olive oil.
Bake for 20 to 25 minutes or until golden

brown. Serve with guacamole, salsa, cilantro
or a splash of lime juice. Enjoy!
EATLOVEPLAY/JACKFRUITTAQUITO
Vegan Guacamole
Sweet Potato Black
Bean Burger
The Ingredients
1.5 lbs sweet potatoes
2 tablespoons olive oil (plus more for
cooking)
½ cup rolled oats
1 cup quinoa (red, tricolor, or black),
cooked (1/3 cup pre-cooking volume)
1 can (150z) black beans, rinsed and
drained
2 tablespoons green onions, chopped
¼ teaspoon smoked paprika
1 teaspoon salt, divided
1 teaspoon pepper, divided
1 lage avocado
1 tablespoon cilantro, minced
1 teaspoon lime juice
6 burger buns
2 large tomatoes, sliced
EATLOVEPLAY/VEGANBEANBURGER

Vegan Guacamole
Sweet Potato Black
Bean Burger
Instructions
Step 1
Preheat oven to 350°F.
Peel and chop the sweet potatoes, then add

to a baking sheet. Drizzle with olive oil. Bake
for 25-30 minutes or until very tender when
pierced with a fork.
Step 2
Add the sweet potatoes to a large bowl along

with the oil that is on the baking sheet. Mash
until well pulverized.
Step 3
Add the oats to a food processor and process

until crumbs remain.
Step 4
Add the quinoa, black beans, garlic powder,

smoked paprika, green onions, oats, 1/2
teaspoon salt and 1/2 teaspoon pepper to the
sweet potatoes bowl. Stir until well
combined.

Step 5
Get your hands wet with warm water and

form 6 patties about an inch thick.
Step 6
Add a thin layer of oil to the bottom of a sauté

pan and allow to heat over medium-high heat
until shimmering. Add the patties, cooking
until browned on the underside before
flipping. Add more oil as needed, not allowing
the pan to become dry.
Step 7
Add the flesh of the avocado, the remaining

salt and pepper, cilantro and lime juice to a
bowl. Mash with a vegetable masher until
well combined.
Step 8
Insert the patties into the buns, and top with

tomatoes and guacamole. Serve immediately.
Enjoy!
EATLOVEPLAY/VEGANBEANBURGER

Vegan Gravy
The Ingredients
4 tablespoons vegan butter, coconut oil or
olive oil
1/3 cup yellow onion, finely diced
1 1/2 cup mushrooms, diced
1 garlic clove, minced (or 1/2 teaspoon
minced jarred garlic)
3 cups mushroom broth
1 tablespoon soy sauce or tamari
1 tablespoon vegan Worcestershire sauce
3 to 4 tablespoons all-purpose or cassava
flour
1 teaspoon salt
1/2 teaspoon dried sage
1/2 teaspoon dried thyme
EATLOVEPLAY/VEGANGRAVY

Vegan Gravy
Instructions
Step 1
In a medium skillet, melt the butter or

coconut oil over medium-low heat. Add the
onions and mushrooms and cook for 7 to 9
minutes until tender. Add the garlic and cook
for 30 seconds.
Step 2
Slowly add the flour. Mix until it coats the

onions and mushrooms, about 1 minute.
Step 3
Add the soy sauce, vegan Worcestershire

sauce and spices. Toss until the vegetables
are fully coated.
Step 4
Slowly add the mushroom broth. Bring the

mixture to a boil then reduce to a simmer.

Step 5
Cook for 10 to 12 minutes or until thick. Let

cool slightly, taste and adjust the ingredients
as necessary.
If you like chunky gravy, you can enjoy it as is.

Another option is to blend the gravy in a food
processor until smooth.
As the gravy cools, it will thicken up. You

might need to thin it with extra mushroom
broth, especially after storing it in the
refrigerator. Simply reheat over low heat in a
saucepan until warm.
EATLOVEPLAY/VEGANGRAVY

Vegan Cream of
Mushroom Soup
The Ingredients
8 ounces (or 3 cups) mushrooms, chopped
1 tablespoon oil
1/2 onion, diced
1 tablespoon minced garlic
1 to 2 teaspoons salt
1/4 cup flour or cornstarch
1/4 cup water
2 cups plain plant-based milk
2 cups vegetable broth (see note below)
1/2 cup plain plant-based creamer or
coconut cream
EATLOVEPLAY/CREAMOFMUSHROOMSOUP

Vegan Cream of
Mushroom Soup
Instructions
Step 1
Add the oil to a large pot. Over medium heat,

sauté the mushrooms, onion, garlic, and
spices.
Cook until the onions are clear and fragrant,

about 5 minutes.
Step 2
If you’d like, set aside half of the cooked

mushrooms and onions. You will add them
back in after blending the soup. Alternatively,
if you want a very chunky soup, you can
leave all the mushrooms and onions in the
pot.
Reduce the heat. Add the vegetable broth

and simmer for 25 minutes.
If you are only using plant-based milk, add all

4 cups now.
Step 3
While the broth (or milk) is simmering,

combine the flour and water in a separate
bowl. Mix until combined.

Step 4
Add the plant-based milk, flour paste and

plant-based creamer to the pot. Simmer on
low for 15 minutes, or until the flour paste is
fully dissolved. Mix well.
Step 5
If you didn’t set aside some of the

mushrooms, you can go ahead and enjoy the
soup! Another option is to let it cool, blend in
food processor (or blender) and re-heat.
If you did set aside the mushrooms, let the

soup in the pot cool first. Next, blend in a food
processor or blender. Return to the pot, add
the cooked mushrooms and re-heat. This
creates a semi-chunky soup.
As you can see, there are many ways to

prepare this vegan cream of mushroom soup.
You can even add a dollop of plant-based
sour cream to thicken the consistency. For an
extra dose of veggies, consider adding
chopped carrots while the broth simmers.
You can also stir in a few handfuls of spinach
just before serving. Yum!
EATLOVEPLAY/CREAMOFMUSHROOMSOUP

Vegan Copycat
Crunchwrap
Supreme
The Ingredients
Cashew Cheeze
1 cup chopped cashews

1/2 cup non-dairy milk
4 tablespoons nutritional yeast
1 tablespoon taco seasoning (optional)
Water
Tofu Taco Meat
14 ounces extra-firm tofu, drained and

pressed
1 packet taco seasoning
Vegan Copycat Crunchwrap Supreme
Large soft tortillas

Small soft tortillas
Tostada shells
Tofu taco meat
Refried beans
Shredded lettuce
Chopped tomatoes
Nacho cheeze
EATLOVEPLAY/CRUNCHWRAPSUPREME

Vegan Copycat
Crunchwrap
Supreme
Instructions
Step 1
Soak the cashews in water for at least 4

hours. Make sure everything is completely
submerged in water.
For best results, soak the cashews for 6 to 8

hours or overnight. The longer you soak
them, the better.
Step 2
In a food processor, combine the soaked

cashews, nutritional yeast and taco
seasoning, if using. As the ingredients blend
together, slowly add the non-dairy milk.
Step 3
Process the ingredients until it reaches your

desired consistency. If necessary, add more
non-dairy milk, 1 tablespoon at a time. This
will help thin out the cheeze.
Give it a taste. If needed, add more nutritional

yeast or taco seasoning.

Tofu Taco Meat
Step 1
Break apart the tofu.
Step 2
In a pan over low-medium heat, warm the

olive oil. Cook the chopped tofu for 10
minutes. Use a spatula to break it up into
smaller crumbles.
After 10 minutes, add the taco seasoning.

Toss until all of the tofu is coated. Cook for
another 10 to 12 minutes, mixing occasionally.
Vegan Copycat Crunchwrap Supreme
Step 1
Place a large soft tortilla on a flat surface.

Spread 1 tablespoon of refried beans on to
the center. Add 1 tablespoon of tofu taco
meat on top.
Step 2
Place a tostada shell on top of the tofu.
Step 3
Add a layer of nacho cheeze and about 1/4

cup of lettuce and chopped tomato.

Step 4
Finally, add a small soft tortilla shell. This will

keep the ingredients in place.To construct the
Crunchwrap, hold the edge of the large
tortilla. Bring it toward the center to create a
fold.
Step 5
Continue folding in the edge. Fold as tight as

possible.
Step 6
Work your way around the Crunchwrap until

it is completely sealed.
Step 7
With the seam side facing down, place the

Crunchwrap in a lightly greased pan. Cook
over low heat for 2 to 3 minutes or until
golden brown. For a crispier tortilla, cook for
another minute or so.
Flip over the Crunchwrap and cook for 2 to 3

minutes. Enjoy!
EATLOVEPLAY/CRUNCHWRAPSUPREME

Rustic
Rataouille
The Ingredients
28 ounces canned crushed tomatoes
1 medium red bell pepper, deseeded and
diced
1 medium white or yellow onion, diced
1 tablespoon minced garlic
1/4 teaspoon salt
2 tablespoons fresh basil, chopped
2 tablespoons fresh parsley, chopped
2 teaspoons fresh thyme, chopped
4 large Roma tomatoes, sliced
3 medium zucchini, sliced
2 to 3 baby eggplants (or 1 large standard
eggplant), sliced
Balsamic vinegar
EATLOVEPLAY/RUSTICRATAOUILLE

Rustic
Rataouille
Instructions
Step 1
Preheat the oven to 375° Fahrenheit. In a large

pot over medium heat, warm the olive oil.
Cook the onion and red bell pepper for 5 to 7
minutes, or until the onion is tender and
translucent. Add the minced garlic and cook
for another 30 seconds.
Step 2
Add the canned tomatoes and fresh herbs.

Mix well and cook for 2 to 3 minutes.
Step 3
Carefully transfer the tomato sauce to a

greased 9×13″ casserole dish.
Step 4
Place the sliced vegetables into a dish,

stacking them in a horizontal layer. Continue
until the dish is full.

Step 5
Drizzle balsamic vinegar on top of the

vegetables.
Step 6
Bake for 45 to 55 minutes, or until the sauce is

bubbling and the vegetables are browned.
Garnish with fresh herbs and serve with pasta,
rice or quinoa. For even more flavor, top the
dish with goat cheese. Enjoy!
EATLOVEPLAY/RUSTICRATAOUILLE

Keto Oat-Free
Overnight
“ Oats ”
The Ingredients
2/3 cup shelled hemp seeds (a.k.a. hemp
hearts)
1 – 1 1/2 tablespoons chia seeds
(depending on preferred thickness)
2/3 cup low carb unsweetened
macadamia milk, plus extra to add right
before serving (other good options are
unsweetened almond/soy, full fat coconut
milk and half & half)
2 tablespoons dried shredded coconut
(optional, for added texture)
Pink Himalayan sea salt to taste
1/4 teaspoon vanilla extract
Sugar-free sweetener of choice
Toppings and mix-ins of choice
EATLOVEPLAY/KETOOATFREEOATS

Keto Oat-Free
Overnight
“ Oats ”
Instructions
Basic Oat-Free Overnight Oats Recipe
The main ingredients for this recipe are hemp

seeds for texture, bulk and nutritive value,
chia seeds for thickening into a porridge
consistency, and low-carb milk of choice for
moisture and creaminess. Shredded coconut,
if desired, will provide added texture and
flavor. The quantities listed will yield two
servings.
Step 1
In a jar, combine 2/3 cup hemp seeds, 1/2 – 1

tablespoon chia seeds and 2 tablespoons
shredded coconut (if using).
Add a pinch of himalayan pink sea salt.
Step 2
Mix dry ingredients until well combined.

Step 3
Pour in 2/3 cup low carb milk of choice.
Add 1/4 – 1/2 teaspoon vanilla extract, if

using.
Mix well. Note that no sweeteners have been

added yet, as we found it best to sweeten to
taste once the porridge has thickened and
the desired mix-ins have been incorporated.
Seal and place in refrigerator for a minimum

of 4 hours (or overnight). Yep, these “oats”
take less time than standard overnight oats
that require at least 8 hours. So…yay!
After at least 4 hours, transfer your fauxt-

meal to a bowl and add additional milk to
obtain your desired consistency. From here,
you can add low-carb sweetener (we
like liquid monkfruit and/or stevia extract)
and top with your favorite low carb options.
Mixed Berry
Berries are the lowest carb fruits available, so

toss ’em in, my keto friends! To sweeten
things up, we used liquid monkfruit extract.
Now here’s a tasty bowl packed with

powerful antioxidants.

Double Chocolate Walnut Brownie
Of the many foods you have to give up on a

keto diet, chocolate is NOT one of them—and
hallelujah for that! So indulge your chocolate
cravings by mixing in 1 tablespoon of
unsweetened cocoa powder (dutch process
is our recommendation for this particular
recipe for its richness and deep, mellow
flavor), a sprinkling of chopped dark
chocolate or dark chocolate chips, and some
chopped walnuts.
Though sugar-free chocolate would be the

best keto option, since you’re only using a
little bit as a topper, you should be fine to use
regular 70% – 85% dark chocolate as a once-
in-a-while treat. To sweeten it up, we
recommend dark chocolate flavored stevia
drops, although regular stevia or liquid
monkfruit drops will do fine. We also
recommend you add one or two extra
pinches of himalayan sea salt to this one, to
really bring out those chocolatey flavors.
Check out this rich and chocolatey bowl of

yum.
Cinnamon “Maple” Pecan
What better way to start a crisp fall and

winter day than with the warm flavors of
cinnamon, maple and pecans! Well, lucky for
low carbers, there are a few sugar-free
maple-flavored syrups on the market, and we
think some of them are pretty darned good.
Add syrup to sweeten according to taste,
then top with pecans and a sprinkling of
cinnamon (and/or nutmeg, if you’re a fan).
We recommend you heat this one up for a
warm, comforting treat. Enjoy!
EATLOVEPLAY/KETOOATFREEOATS
How to Make
Veggie Nuggets
The Ingredients
2 cups cauliflower rice (about 1/2 medium
cauliflower head)
1 cup broccoli florets
1 cup shredded carrots
1/4 cup diced onion (optional)
1/2 cup shredded cheddar cheese
(optional)
1 teaspoon minced garlic
1 teaspoon sea salt
1 teaspoon ground black pepper
2 eggs
1 cup and 1/2 cup seasoned breadcrumbs
(divided)
EATLOVEPLAY/VEGGIENUGGETS

How to Make
Veggie Nuggets
Instructions
Step 1
Pre-heat the oven to 400 degrees Fahrenheit.
If you haven’t already, make 2 cups of

cauliflower rice.
To do so, chop 1/2 medium cauliflower head

into florets. Place in a food processor and
pulse until “riced” and crumbly. Measure 2
cups of cauliflower rice for the recipe. If you
end up with more, set aside the extra for
another recipe (or more veggie nuggets).
Step 2
Using a small pot and steamer basket, steam

the broccoli for 5 to 6 minutes.
Step 3
Combine the vegetables, cheese, minced

garlic, and spices in the food processor. Pulse
until combined.

Step 4
In a small bowl, lightly beat the eggs.
Step 5
Add the eggs and 1 cup breadcrumbs to the

food processor. As the ingredients combine,
the mixture will form clumps.
Step 6
Pour the remaining 1/2 cup breadcrumbs on

a plate or shallow bowl.
Scoop the mixture into heaping tablespoon-

sized balls. Flatten into nuggets and coat
both sides with breadcrumbs.
Step 7
Place breaded nuggets on a greased baking

sheet. Bake for 12 to 15 minutes or until crispy.
Tip
To fry the veggie nuggets, heat oil in a large

skillet. Cook the nuggets for 8 to 10 minutes,
flipping once halfway. The nuggets are ready
once they’re crispy and golden brown.
Serve with your favorite sauce. Ketchup and

honey mustard are classic dips, but these
veggie nuggets taste great with barbecue
sauce, Ranch dressing, or even guacamole.
For a lighter option, mix herbs with plain
Greek yogurt.
EATLOVEPLAY/VEGGIENUGGETS

Easy Cobb
Salad
The Ingredients
1 1/2 tbs honey mustard
3 tbs white wine vinegar
4 1/2 tbs olive oil
1 1/2 garlic cloves, minced
salt and pepper, to taste
9 oz chopped romain lettuce
6 oz cherry tomatoes, cut in half
4 large hard boiled eggs, quartered
8 oz shredded rotisserie chicken
2 oz crumbled feta
1 large avocado, cubed
chopped chives, for garnish
1 mason jar, with lid
EATLOVEPLAY/COBBSALAD

Easy Cobb
Salad
Instructions
Step 1
Place the mustard, vinegar, olive oil, garlic

and a pinch of salt and pepper into a mason
jar. Seal the lid and shake vigorously until
combined. Taste and add salt and pepper to
taste.
Step 2
Place the lettuce on a large plate, and garnish

with tomatoes, eggs, chicken, feta, and
avocado.
Step 3
Drizzle desired amount of dressing over the

top of the salad, followed by a sprinkling of
chives and a few cracks of fresh pepper.
Serve immediately.
EATLOVEPLAY/COBBSALAD

Chocolate Chip
Cookie Dough
Protein Bars
The Ingredients
1 cup coconut flour
1 cup vanilla protein powder
4 tablespoons coconut sugar, beet sugar
or maple syrup
Pinch of salt
1 cup non-dairy milk
2/3 cup nut butter
4 tablespoons coconut oil, melted
1 teaspoon vanilla extract
1/2 cup dark chocolate chips (mini or
regular)
EATLOVEPLAY/COOKIEDOUGHBARS

Chocolate Chip
Cookie Dough
Protein Bars
Instructions
Step 1
In a large bowl, combine the coconut flour,

protein powder, salt and sugar.
Mix until combined.
Step 2
Add the nut butter, milk, vanilla extract and

coconut oil. Mix with a spatula, spreading the
nut butter to evenly distribute it.
Step 3
Continue mixing the dough. Eventually, you’ll

need to use your hands to combine the
ingredients. The dough should hold together
like clay. If it’s too dry, add a bit of milk. If it’s
too wet, add some coconut flour.
Step 4
Add the chocolate chips, then fold and press

the dough to incorporate.

Step 5
Transfer the dough to an 8×8″ dish or pan

lined with parchment paper. Firmly press the
dough into an even layer, filling in the gaps
with smaller chunks. You can use a small
cylindrical item, like a shot glass, to flatten
the dough.
Step 6
Continue rolling and pressing until the dough

is evenly dispersed. Press in extra chocolate
chips, if you’d like.Chill in the refrigerator for
at least 6 hours or overnight.
Step 7
Once the dough has chilled, slice into 8 bars.

You can also cut the dough into smaller bite-
sized squares.
Store your homemade protein bars in the

refrigerator. Enjoy!
EATLOVEPLAY/COOKIEDOUGHBARS

Caprese
Salad
The Ingredients
5 large vine-ripened tomatoes (or medium
heirloom tomatoes)
16 oz fresh mozzarella cheese, sliced into
1/4-inch thick slices
20 small fresh basil leaves
1/4 tsp sea salt, to taste
1/8 tsp black pepper, to taste
2 – 3 tbsp olive oil
1/4 cup balsamic vinegar
EATLOVEPLAY/CAPRESESALAD

Caprese
Salad
Instructions
step 1
Slice the tomatoes and fresh mozzarella

cheese into 1/4-inch thick slices.
step 2
Arrange the sliced tomatoes and mozzarella

cheese on a serving dish.
Step 3
Drizzle 2 to 3 tablespoons of extra virgin olive

oil over the sliced tomatoes and mozzarella.
Use a quality oil for optimal flavor.
Step 4
Sprinkle the tomato and mozzarella slices

with sea salt and black pepper. Garnish with
small fresh basil leaves.Note: Be sure to use
the smaller basil leaves rather than the large
ones so as not to overpower the tomatoes
and cheese. If you don’t have small basil
leaves, simply chop large leaves and sprinkle
them on.

step 5
Heat 1/4 to 1/3 cup of balsamic vinegar in a

small skillet and bring it to a full boil. Allow
mixture to boil, stirring occasionally, until it
has reduced to 1/2 or 1/3 of its original
volume. Remove from heat and allow the
reduction to cool before pouring it over the
caprese salad.
Step 6
Serve the salad with a serving spoon or fork

and small appetizer plates. You can also
serve with toasted baguette for a finger food
approach!
Tip
While this caprese salad is amazing as is, it is

also amazing with toasted nuts, seeds and a
sprinkle of feta or blue cheese. Even sliced
apples and pears are a great addition! Keep it
classic or change it up to your heart’s delight
using additional seasonal ingredients.
EATLOVEPLAY/CAPRESESALAD

Beachy Blue
Summer
Smoothie Bowl
The Ingredients
2 large ripe bananas, frozen
1 cup frozen mango
6 ounces plain vanilla or blueberry yogurt
2/3 cup unsweetened almond milk
1 tbsp blue spirulina or blue pea flower
powder
1 ripe kiwi, peeled and sliced
1/4 cup fresh mango, chopped
1/4 cup fresh blueberries
1 tbsp raw pumpkin seeds
1 tbsp unsweetened shredded coconut
EATLOVEPLAY/SUMMERSMOOTHIEBOWL

Beachy Blue
Summer
Smoothie Bowl
Instructions
Step 1
Add the frozen bananas, mango, yogurt,

unsweetened almond milk and blue spirulina
to a high-powered blender. Blend until
completely smooth.
Tip
The smoothie must be very thick in order for

the toppings to stay afloat, so be sure your
bananas and mango are frozen prior to using
them in the smoothie. If you don’t have frozen
fruit, add 2 cups of ice (or more), until desired
thickness is achieved.
Step 2
Pour the thick blue smoothie into a large

bowl. Use any fresh fruit, nut, seed, granola
and/or nut butter you like for the toppings.
We used sliced kiwi, fresh mango,
blueberries, pumpkin seeds, and shredded
coconut.
Dig in with a spoon, and enjoy!
EATLOVEPLAY/SUMMERSMOOTHIEBOWL

Amazing Vegan
BLT With
Coconut Bacon
The Ingredients
2 cups dried coconut chips or flakes (the
larger the pieces, the better. Do NOT use
shredded coconut.)
1/4 – 1/2 tsp liquid smoke (depending on
strength of the product and preferred level
of smoke flavor)
2 tablespoons soy sauce, tamari, or
coconut aminos
2 teaspoons maple syrup
1/2 teaspoon smoked paprika
1/4 cup vegan mayonnaise
Beefsteak tomato slices
Lettuce leaves of your choice (we used
sweet gem and red oak leaf lettuces)
Bread slices of your choice (we used
crusty Italian bread)
EATLOVEPLAY/VEGANBLT

Amazing Vegan
BLT With
Coconut Bacon
Instructions
Make the Coconut Bacon
Step 1
Put 2 cups of coconut chips into a mixing

bowl and add 2 tablespoons soy sauce,
tamari or coconut aminos.Don’t mix in just yet.
It’s best to mix after all flavorings have been
added to decrease any breakage of the
coconut chips. Next, add 2 teaspoons maple
syrup, up to 1/2 teaspoon of liquid smoke and
1/2 teaspoon of smoked paprika.
Step 2
Gently combine the coconut mixture until all

flakes are completely and uniformly coated.
Avoid breaking the pieces!
Line a baking sheet with parchment paper

and evenly spread out the coconut chips in a
single, thin layer. Ensure there is as little
clumping as possible so that the chips toast
evenly.

Step 3
Bake the coconut chips in a preheated 325° F

oven for about 10 – 15 minutes depending on
your particular oven. Now listen up, as this
IMPORTANT to ensure success—remove the
coconut from the oven and stir every 5
minutes to make sure that all pieces are
toasted evenly AND to check for doneness.
Tip
Coconut chips burn VERY EASILY. Meaning,

they can go from done to overdone in a matter
of seconds. You should remove the coconut in
5 minute increments, as well as keep a close
eye on the coconut while in the oven starting
at around the 10 minute mark to ensure that
the coconut doesn’t get scorched.
Depending on your particular oven, the

coconut bacon may be ready right at the 10
minute mark (as was ours). When finished, the
color should be a reddish brown (much like
real bacon). If the color is right but the chips
aren’t completely crisp, that’s ok, as they will
become crisp as they cool. Cooling usually
takes about 10 minutes.
If not making your sandwich right away, you

can store fully-cooled coconut bacon in an
airtight container, like a mason jar. Store in the
fridge for up to a week or in the freezer for up
to a month.

Build Your BLT
Step 1
Ok, so technically, smoked mayo isn’t an

absolute requirement for this sandwich, but
this recipe is for an amazing BLT, not a so-so
BLT, is it not? That said, we urge you to not
skip this step. Plus, it’s super easy to make, so
there’s no excuse not to.
In a small bowl, combine 1/4 cup vegan mayo

with a dash of liquid smoke (approximately 1/8
teaspoon) and a couple shakes of smoked
paprika. Adjust amounts according to personal
taste.
Step 2 Layer Your BLT
Start with a generous layer of coconut bacon.

Since this bacon is in pieces rather than strips,
this won’t be the tidiest sandwich-building (nor
eating!) experience, but it will be a
little less messy if your bacon serves as the
foundation layer rather than the top layer.
Follow with tomato slices.
Then top with a few leaves of lettuce.
Now, spread more mayo on the inside of the

second slice of bread before placing on top of
your sandwich.

Step 3
If you’re like us, when it comes to the perfect

BLT experience, the crispier the better—and
coconut bacon loses its crisp factor fast, so
don’t wait! Take a bite and be transported to
vegan BLT nirvana.
Enjoy Vegan Coconut Bacon Right Out of the

Jar!
Here’s a plus—vegan bacon is a yummy,

healthier snack alternative to BBQ potato
chips. So, you’d be well-advised to always
have some on hand whenever those junk food
cravings strike.
EATLOVEPLAY/VEGANBLT

Drinks And
Cocktails
DRINKS AND COCKTAILS
STRAWBERRY DAIQUIRI COCKTAIL

PEACH SANGRIA
RASPBERRY SORBETTO MIMOSAS ( MINI MOCKTAILS)
CHAMPAGNE JELLO SHOTS
FROSÉ (FROZEN ROSÉ SLUSHIE RECIPE)
COQUITO (PUERTO RICAN EGGNOG)
EatLovePlay.Recipes/Drinks&Cocktails
Strawberry
Daiquiri Cocktail
The Ingredients
1 1/2 cups fresh strawberries
2 tablespoons lime juice, freshly squeezed
(1 to 2 limes, plus more for garnish)
1/2 cup white rum
2 to 4 tablespoons granulated sugar (to
taste, depends on sweetness of
strawberries)
Ice
EATLOVEPLAY/STRAWBERRYDAIQUIRI
Strawberry
Daiquiri Cocktail
Instructions
Step 1: Gather Your Ingredients
While it’s not at all a requirement, it’s great to

use local strawberries if you can find them
simply because they are often extremely
sweet. You might need little to no granulated
sugar if the berries are sweet enough on their
own! White rum is the traditional choice here,
but you could also experiment with spiced
rum if you have some on hand.
Step 2: Wash and Hull Strawberries
You don’t need to chop the strawberries as

they’ll be going into the blender.
Step 3: Puree Ingredients
Add the strawberries, rum, lime juice, sugar,

and approximately 1 cup of ice to the blender
and puree until smooth. Start with less sugar
and add more if needed. The same goes with
the ice.
Step 4: Serve Immediately
Pour into serving glasses. Garnish with a small

wedge of lime. Yields approximately 4
servings.
EATLOVEPLAY/STRAWBERRYDAIQUIRI
Peach
Sangria
The Ingredients
3 large ripe peaches, sliced
1 bottle white wine (Pinot Grigio preferred)
2 tablespoons white sugar
8 ounces peach nectar (such as Kerns
peach nectar)
4.5 ounces peach schnapps (3 shots)
2 cups frozen, sliced peaches
EATLOVEPLAY/PEACHSANGRIA
Peach
Sangria
Instructions
Step 1
Slice the peaches and add to a serving

pitcher.
Step 2
Add the remaining ingredients (other than the

frozen peaches). Stir in the wine, sugar, peach
nectar, and schnapps.
Step 3
Refrigerate overnight, 12 to 24 hours. This is

an important step in developing the flavor,
don’t skip it!
Step 4
Add frozen, sliced peaches. Frozen peaches

will help to keep the sangria cold without
watering it down. Enjoy!
EATLOVEPLAY/PEACHSANGRIA
Raspberry
Sorbetto Mimosas
The Ingredients
Raspberry Sorbetto
2 cups water
1 1/2 cups sugar
6 cups frozen raspberries
1 lemon, zested and juiced
Raspberry Sorbetto Mimosas (Bellinis)
1/2 cup raspberry sorbetto

1 cup chilled prosecco or dry sparkling
wine
6 fresh raspberries
Raspberry Sorbetto Mocktails
1/2 cup raspberry sorbetto

1 cup chilled peach or grapefruit sparkling
fruit juice (like Izze)
6 fresh raspberries
EATLOVEPLAY/RASPBERRYSORBETTOMI
MOSAS
Raspberry
Sorbetto Mimosas
Instructions
Raspberry Sorbetto
Step 1
In a heavy-bottomed saucepan, combine the

water and sugar. Bring to a boil, stirring
occasionally, then reduce heat to low and
continue to simmer for five minutes . Remove
from heat, pour into a heat-proof bowl, and
refrigerate until chilled.
Step 2
Once the syrup is chilled, combine the

raspberries, lemon zest, and lemon juice in a
food processor. Blend until smooth.
Step 3
Press the mixture through a sieve to remove

pulp and seeds. Process the mixture in an ice
cream maker. Transfer to a container and
freeze.

Instructions
Raspberry Sorbetto Mimosas (Bellinis)
Step 1
Scoop sorbetto between two champagne

flutes.
Step 2
Top off the sorbetto with prosecco, splitting

between the two glasses. Garnish with fresh
raspberries. Makes 2 cocktails.
Raspberry Sorbetto Mocktails
Step 1
Scoop sorbetto between two glasses.
Step 2
Top off the sorbetto with the sparkling juice,

splitting between the two glasses. Garnish
with fresh raspberries. Makes 2 mocktails.
Enjoy!

Champagne
Jello Shots
The Ingredients
2 cups water (1 cup room temperature and
1 cup cold)
4 packets unflavored gelatin
1 1/4 cups sugar
1 1/2 cups extra dry champagne
1 1/4 cups club soda, flavored seltzer, or
ginger ale
EATLOVEPLAY/CHAMPAGNEJELLOSHOTS
Champagne
Jello Shots
Instructions
Step 1
Bring 1 cup of water to a boil.
As the water reaches a boil, combine the

gelatin and remaining 1 cup cold water in a
large stainless steel bowl. Mix and let sit for 1
minute.
Step 2
Add 1 cup boiling water and mix well. Stir in

the sugar and mix until dissolved.
Step 3
Add the champagne and club soda. Mix

well.You can skim off the foam or bubbles
with a measuring cup.
Tip
Work quickly! The gelatin won’t take long to

solidify. If this happens, you can warm it over
a double broiler. To make one, fill 1/3 of a
small pot with water. Place the bowl on top of
the pot, making sure the bottom doesn’t
touch the water. Bring the water to a boil. As
the bowl warms up, continuously stir the
mixture until it is liquid again.

Step 4
Pour the mixture into a container or multiple

containers. For this batch, we poured the
entire mixture into a 9×13-inch dish.
Step 5
Chill in the refrigerator for at least 4 hours or

until set.
Before serving, slice into cubes and garnish

with edible glitter or sprinkles. Place them on
a dish or in small bowls. Enjoy!
EATLOVEPLAY/CHAMPAGNEJELLOSHOTS
Frosé (Frozen Rosé
Slushie Recipe)
The Ingredients
Bottle of rose´ wine
1/2 cup simple syrup
1/4 cup lemon juice
2 ounces elderflower liqueur
Lemon wedge (for garnish)
EATLOVEPLAY/FROSESLUSHIE
Frosé (Frozen Rosé
Slushie Recipe)
Intructions
Tip
Choose a full-bodied rose with a darker hue,

as the color will hold up better once it’s
frozen and blended. Feel free to experiment
with your own recipe. For example,
strawberries would be delicious and make it
slightly sweeter while pink grapefruit would
give it some zip.
Step 1
First, pour the rose´ into ice cube trays. A

standard bottle of wine should fill up two
trays. Place the ice cube trays in the freezer
and allow the wine to freeze. It’ll take about
four hours or so.
Step 2
Add the frozen wine cubes to a blender as

well as the simple syrup, lemon juice and
elderflower liquer. Blend, pour and garnish
each glass with a lemon wedge.
Don’t forget the straw – it’s a must-have for

slurping up this slushie. Just watch out for the
brain freeze!
EATLOVEPLAY/FROSESLUSHIE
Coquito (Puerto
Rican Eggnog)
The Ingredients
14 ounces sweetened condensed milk
13.5 ounces canned coconut milk
15 ounces cream of coconut
1/2 cup evaporated milk
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 to 1 cup dark or white rum
Cinnamon sticks, for garnish
1/4 cup coconut flakes (optional)
EATLOVEPLAY/COQUITO
Coquito (Puerto
Rican Eggnog)
Instructions
Step 1
Combine all the ingredients in a high-

powered blender. Depending on the size of
your blender, you might need to work in
batches. If so, add half of all the ingredients
then repeat once more.
Tip
You can adjust the amount of alcohol based

on your preference. If you’ve never made
Coquito before, start with 2 shots (about 1/4
cup) and increase from there. You can always
mix in more alcohol later on.Blend until the
texture is smooth and consistent.
Step 2
Transfer the Coquito to a large glass

container. Secure with a lid and chill for at
least 1 hour.
Step 3
If you’d like to garnish the Coquito with

toasted coconut, preheat the oven to 325°
Fahrenheit. Line a large baking sheet with
parchment paper or a silicone mat. Spread
the coconut flakes onto the sheet.

Step 4
Bake the coconut flakes for 3 minutes. The

flakes will toast very quickly, so watch them
closely.
Step 5
To decorate the rim of the glasses, add a

spoonful of Coquito onto one plate and the
toasted coconut flakes onto another.
Step 6
Dip the rim into the Coquito.
Step 7
Next, dip the rim into the coconut flakes until

coated.
Step 8
Shake or mix the Coquito before serving. Pour

into the glasses and sprinkle toasted coconut
flakes on top. Place a cinnamon stick on each
glass or in the drink. Enjoy!
EATLOVEPLAY/COQUITO
Desserts
DESSERTS
SPICED PEAR COBBLER
OLD-FASHIONED CHOCOLATE CHESS PIE
MINI CARAMEL APPLE CHEESECAKES
HOMEMADE BANANA CAKE
DIY MARSHMALLOW TUTU TREAT POPS
CAST IRON SKILLET RECIPE BANANAS FOSTER
5-MINUTE CHOCOLATE BUTTERCREAM FROSTING
Try Out Universal Yums And Recieve

Treats From All Around The World Sent
To Your Home Monthly! Click Below
Universal Yums
EatLovePlay.Recipes/Desserts
Spiced Pear
Cobbler
The Ingredients
For the Pear Filling
3 lbs fresh pears, peeled, cored and

chopped
1/4 cup brown sugar
2 Tbsp cornstarch
3 Tbsp water
2 tsp pure vanilla extract
2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp sea salt
1/4 tsp ground cloves
For the Cobbler Topping
2 cups all-purpose flour

1/4 cup brown sugar
2 Tbsp granulated sugar
1 Tbsp baking powder
1/2 tsp ground cinnamon
1/2 tsp sea salt
5 Tbsp butter, melted
1 cup whole milk
EATLOVEPLAY/SPICEDPEARCOBBLER
Universal Yums
Spiced Pear
Cobbler
Instructions
Step 1
Peel, core, and chop the pears. Then place

them in a large mixing bowl.
Add the remaining ingredients for the pear

filling and stir well to combine.
Transfer the pear filling mixture to a large

casserole dish.
Step 2
Preheat the oven to 375° F.
Add the dry ingredients for the cobbler

topping to a mixing bowl (all-purpose flour,
sugars, baking powder, cinnamon, and sea
salt). Stir well to combine.
Add the melted butter and whole milk and

stir just until combined (avoid over-mixing the
topping).
Universal Yums
Step 3
Top the pear filling mixture with the cobbler

topping, creating either an even layer or
biscuits.
Place casserole dish on the center rack of the

preheated oven and bake 25 minutes.
Decrease oven temperature to 325° F and
bake an additional 15 to 20 minutes, until
topping is golden-brown.
Serve cobbler with ice cream in bowls, and

enjoy!
EATLOVEPLAY/SPICEDPEACHCOBBLER
Universal Yums
Old-Fashioned
Chocolate Chess
Pie
The Ingredients
1 9-inch pre-prepared or homemade pie
crust, uncooked
15 ounces evaporated milk
1/4 cup unsweetened cocoa powder
1 1/4 cups granulated sugar
2 tablespoons corn starch or all-purpose
flour
1/4 teaspoon salt
1/4 cup unsalted butter, melted
2 eggs, lightly beaten
EATLOVEPLAY/CHOCOLATECHESSPIE
Universal Yums
Old-Fashioned
Chocolate Chess
Pie
Instructions
Step 1
Preheat the oven to 350° Fahrenheit. In a

large bowl, combine the cocoa powder,
sugar, flour and salt. Stir until combined.
Step 2
Add the evaporated milk, melted butter and

vanilla extract.
Stir until the mixture is smooth and the

ingredients are fully combined.
Step 3
Add the eggs. Mix well.
Step 4
Press the pie crust into a pie dish, making

sure the edges are secure. You can use a fork
to press the edges into place. Carefully pour
the chocolate filling into the crust.
Step 5
Bake for 45 to 50 minutes or until the crust is

golden brown. Let cool completely before
slicing and serving. After the pie reaches
room temperature, you can pop it in the
refrigerator to chill. Once cool, enjoy the pie
with a dollop of whipped cream and a
sprinkle of chocolate shavings.
EATLOVEPLAY/CHOCOLATECHESSPIE
Mini Caramel
Apple Cheesecakes
The Ingredients
Apple Pie Filling
2 medium apples
Juice of 1/4 lemon
1 1/2 cups water
2/3 cups sugar
1/2 teaspoon cinnamon
Pinch of nutmeg
Pinch of salt
Mini Caramel Apple Cheesecakes
1 cup graham cracker crumbs (about 10

crackers)
6 tablespoons unsalted butter, melted
16 ounces cream cheese, softened
2 teaspoons vanilla extract
2 eggs
1/2 cup sugar
Cooking spray or butter
Apple pie filling
Caramel sauce
Silicone cupcake liners
EATLOVEPLAY/CARAMELAPPLECHEESEC
AKES
Universal Yums
Mini Caramel
Apple Cheesecakes
The Ingredients
Apple Pie Filling
Step 1
Peel, core and chop the apples into small

cubes.
Step 2
In a bowl, toss the apples with lemon juice.

Set aside.
Step 3
In a medium saucepan over medium heat,

combine the water and cornstarch. Mix until
combined.
Step 4
Add the sugar, cinnamon, nutmeg and salt.

Stir until the sugar dissolves. Bring to a low
boil and cook for 3 minutes, mixing
continously.
Step 5
Add the apples and reduce to a simmer. Cook

until the apples are soft and tender, about 7
to 10 minutes. Set aside. The mixture will
thicken as it cools.

Mini Caramel Apple Cheesecakes
Step 1
Preheat the oven to 350° Fahrenheit.
In a bowl, combine the graham crackers and

melted butter. Mix until the consistency is
similar to wet sand. If needed, slowly add
more melted butter.
Step 2
Grease 12 silicone cupcake liners. If using

paper cupcake liners, add to a muffin tin then
grease. Scoop the graham cracker mixture
into each cup, pressing down into an even
layer.
Step 3
In a large bowl, beat together the cream

cheese and sugar. Add the eggs and vanilla
extract. Mix until combined and smooth.
Step 4
Scoop into the cupcake liners, filling each

cavity about 3/4 full. Carefully add a heaping
tablespoon of apple filling to each
cheesecake. Check to make sure the
cheesecakes are not overflowing, then top
with the remaining apple pie filling. Another
option is to top the baked cheesecakes with
leftover apple filling.
Universal Yums
Step 5
Bake for 20 to 23 minutes or until the

cheesecake portion has set. A toothpick
should come out clean. Let cool to room
temperature, then chill in the refrigerator for 3
to 4 hours.
If you’re pressed for time, place the

cheesecakes in the freezer for about 30
minutes.
Drizzle the cheesecakes with caramel sauce

and serve chilled. Enjoy!
EATLOVEPLAY/MINICAREMELCHEESECAKES
Universal Yums
Homemade
Banana Cake
The Ingredients
3/4 cup (12 Tbsp) unsalted butter,
softened
3/4 cup brown sugar, packed
3/4 cup granulated sugar
3 large eggs
1 Tbsp pure vanilla extract
3 large ripe bananas, peeled (about 1.5
cups when mashed)
3 cups all-purpose flour
1 Tbsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
1 1/2 cups buttermilk (high fat
recommended)
1 to 1 1/2 cups prepared cream cheese
frosting
EATLOVEPLAY/HOMEMADEBANANACAKE
Universal Yums
Homemade
Banana Cake
Instructions
Step 1
Preheat the oven to 350° F and grease or

spray a 13″ x 9″ cake pan with oil.
Step 2
Add the softened butter, brown sugar,

granulated sugar and pure vanilla extract to a
stand mixer fitted with a paddle attachment.
Beat on medium-high speed until completely
combined and butter appears fluffy. Scrape
the sides of the mixer with a rubber spatula.
Step 3
Add the eggs one by one, while beating on

medium speed. Continue mixing until well-
combined, then scrape the sides of the mixer
with a rubber spatula again.
Step 4
Peel the ripe bananas, break them in halves

or thirds, and add them to the mixer. Beat
until bananas are incorporated (it’s perfectly
fine if the mixture is slightly chunky)! If you’d
like, you can mash the bananas in a bowl
before adding them to the mixer.

Step 5
Add the all-purpose flour, cinnamon, baking

powder, baking soda and sea salt in a mixing
bowl and stir together until well-combined.
Measure out 1 1/2 cups of buttermilk.
Step 6
Add half of the flour mixture to the mixer and

beat just until combined.
Add half of the buttermilk and beat just until

combined.
Repeat for remaining flour and buttermilk and

beat until batter is well-combined.
Step 7
Pour cake batter into the prepared baking

dish and smooth into an even layer. Bake on
the center rack of the preheated oven 45 to
55 minutes, or until cake is golden-brown and
tests clean.
While the cake is baking, you can prepare

your favorite vanilla or cream cheese frosting
recipe (or use store-bought).
Step 8
Allow banana cake to cool at least 45 minutes

before frosting it with the cream cheese
frosting. Simply spread desired amount of
frosting over the cooled cake.
Cut the cake and serve!
EATLOVEPLAY/HOMEMADEBANANACAKE
Universal Yums
DIY
Marshmallow
Tutu Treat Pops
The Ingredients
Lollipop Sticks
Marshmallows (large and small)
Wax paper
Pink Sugar Sprinkles/Pink Pearl Sprinkles
Pink Cupcake Liners
Water, Edible Glue or Frosting
Decorative box & foam to store lollipop
sticks
Plastic serving gloves
EATLOVEPLAY/TUTUTREATPOPS
Universal Yums
DIY
Marshmallow
Tutu Treat Pops
Instructions
Step 1
To create the base of your ballerina tutu treat,

place a small and large marshmallow on top
of a piece of wax paper. Push the lollipop
stick through the center of a small
marshmallow so it sits on the stick right
below the space that the large marshmallow
will sit.
Step 2
Place the cupcake liner directly on top of the

large marshmallow. Then line up the lollipop
stick with the center of cupcake liner and
press down so it pierces through the liner and
large marshmallow. Push the small
marshmallow toward the cupcake liner so
there is no space between the liner and large
marshmallow. The small marshmallow acts
as a stopper that doesn’t allow the cupcake
skirt to slide down and separate from the
large marshmallow.
Tip
You can also pierce a small hole in the center

of the cupcake liner prior to inserting the
lollipop stick to help the stick glide through
the liner and marshmallow more smoothly.

Step 3
Cover the marshmallows with as much

adhesive as you want the sprinkles to cover.
For example, if you would like to cover half of
the marshmallow as pictured, dip the top half
of the marshmallow in water, edible glue or
frosting (we used water). Shake off excess
water.
Step 4
Immediately dip the top of the damp

marshmallow into a bowl of pink sprinkles
and swirl around. Shake off any excess.
Step 5
Turn your marshmallow tutu treats upright

and place the sticks into styrofoam insert
covered by tissue paper and placed inside a
decorative box. Make as many of these
beautiful treats as you desire! When grouped
together, the presentation is absolutely
gorgeous. Try it for your next event — you
won’t be disappointed.
EATLOVEPLAY/TUTUTREATPOPS
Universal Yums
Bananas
Foster
The Ingredients
medium cast iron skillet
matches, preferably long ones
4 tbs unsalted butter
½ cup brown sugar
1 ½ tsp vanilla extract
½ tsp cinnamon
kosher salt
2 bananas, sliced
⅓ cup roughly chopped walnuts
4 tbs spiced rum (80-90 proof)
vanilla ice cream, for serving
EATLOVEPLAY/BANANASFOSTER
Universal Yums
Bananas
Foster
Instructions
Step 1
Add the butter to a cast iron skillet and set

over low heat. Once melted, add the brown
sugar, cinnamon, vanilla and a pinch of salt.
Cook for about two minutes, or until the
mixture begins to thicken and bubble.
Step 2
Add the banana slices and chopped walnuts,

then combine until fully coated with sauce.
Step 3
Turn the heat off and carefully add the rum to

the center of the pan, then stir a few times to
combine. Using a long match or lighter, very
carefully ignite the rum. Allow the flame to
extinguish on its own, about 30 seconds, then
give everything one last mix.
Step 4
Divide a few scoops of vanilla ice cream

between four bowls. Spoon an even amount
of the banana topping into each bowl and
enjoy immediately.
EATLOVEPLAY/BANANASFOSTER
Universal Yums
My Top
Recommendations
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AND SERVICES THAT WE RECOMMEND. CLICK
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EASY SHEET PAN SHRIMP FAJITAS

For Some Other Great Cookbooks

In a large pot over medium-high heat, warm

Add the shredded chicken, broth, white

Add the sour cream (and heavy cream, if

Serve with a dollop of sour cream, fresh

Combine the pork with 1 tablespoon

Heat a nonstick wok or large, deep skillet

Recipe Continues Next Page

If you are following the Weight Watchers

Preheat oven to 375 degrees.

Combine spinach, artichokes, cream cheese,

Make a slit in each chicken breast down the

Heat an oven proof skillet to medium high

RECIPE CONTINUES NEXT PAGE

If you don’t have an oven proof skillet, simply

Bake the stuffed chicken breasts for 15-17

Trim all visible fat from the meat and place it

In a medium bowl, combine the onion, water,

Remove the meat from the slow cooker, wrap

RECIPE CONTINUES ON NEXT PAGE

When the beef is removed from the slow

This delicious pot roast recipe is great

1 pound lean ground beef

SHELLS AND FIXINGS

One 10-count package Stand ‘n Stuff Taco

2 cups Mexican blend shredded cheese

You’ll make the taco meat (easy). Use ground

The taco shells are set inside a 9×13-inch pan.

16 ounces pork tenderloin, fat trimmed off

STIR FRY SAUCE

STIR FRY AND ASSEMBLY

PREPARE THE PORK AND MARINADE

In a medium bowl, combine the pork and

PREPARE THE STIR FRY SAUCE

In a small bowl, whisk together the stir fry

RECIPE CONTINUES ON NEXT PAGE

Heat a nonstick wok or a large, deep skillet

Wrap the tortillas in a damp paper towel and

Season the chicken on all sides with salt and

Add to medium-heat, cooking until the skin

This method of using a cold pan and low heat

While the chicken cooks, make the sauce. Stir

RECIPE CONTINUES ON NEXT PAGE

Pour off the fat that has rendered (this

Add the artichoke hearts and simmer over

Top with chopped parsley. Serve and enjoy!

3/4 cup brown sugar or maple syrup (or

Korean BBQ Chicken Lettuce Wraps

2 heads butter lettuce (or romaine lettuce)

To a small pan over medium-low heat, add

Whisk until the brown sugar dissolves and

While the sauce is on the stovetop, combine

Add the slurry to the pan. Stir well and bring

RECIPE CONTINUES ON NEXT PAGE

Warm olive oil in a large pan over medium-

Add the Korean BBQ sauce. Toss until the

Place the lettuce leaves on a flat surface.

Top with chicken, cucumbers, carrots, bell

For an extra kick, add a drizzle of sriracha.

4 cups baby kale, packed, stems removed

Lemon Garlic Shrimp

1 pound raw shrimp (frozen or fresh)

Eat Love Play's Recipe Book

Eat Love Play's Recipe Book