LiveFIT’s Biggest Loser Recipes !!Attached are the recipes to help you create healthy and delicious meals that will fuel your body properly and help you reach your weight loss goals! !Own your meals. Explore blogs for new recipes. Just remember to go back to your Shred and Kick Start rules for guidance. Some of my favorites are Bob Harper, Tone it up, Eating well and of course Pinterest. I am constantly collecting recipes from different sources or creating my own but I want to give credit to my favorites because many of these recipes are straight from those resources or inspired by them. I encourage you to check out these resources, find your favorites and share with your team.

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Power Foods: a few of my favorites !***Turmeric- This spice’s antioxidants and anti-inflammatory properties come from cur-cumin, a compound that helps protect the digestive tract and enhances liver function. Evidence is accumulating that this brightly colored relative of ginger is a promising disease-preventive agent as well. Reviewing some 700 studies, Duke concluded that turmeric appears to outperform many pharmaceuticals in its effects against several chronic, debilitating diseases, and does so with virtually no adverse side effects. !***Blueberries- A good source of dietary fiber. More antioxidants per serving than all other fruits, vegetables, spices and seasonings. Improve Memory. Help with Weight Loss. Blueberries contain vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc, iron, magnesium, manganese and potassium.

*** Cacao- It turns out that all the bad things commonly attributed to non-raw chocolate bars, such as cavities, weight gain and diabetes, are actually caused by the dairy, sugar and others fillers added to the dark chocolate. Health benefits of chocolate when it is in the form of raw cacao beans, butter, nibs and/or the powder include; weight loss (because of its high chromium and coumarin content), prevention of cavities (theobromine actually kills streptococci mutans one of the strains of bacteria that cause tooth decay) and regulation of blood sugar which is beneficial for diabetes (chromium can naturally regulate blood sugar). Also raw cacao benefits the heart and the entire cardiovascular system as a whole. Can be found at the grocery or amazon (doesn’t have to be this brand). !***Coconut- Health benefits include coconut oil, coconut milk, coconut water, coconut flour. A good source of fat that converts to energy quickly. !***Chia Seeds- Chia is the ancient Mayan word for “strength.” A 1 ounce (28 grams) serving of chia seeds contains (1, 2): Fiber: 11 grams Protein: 4 grams Fat: 9 grams (5 of which are Omega-3s) Calcium: 18% of the RDA

Manganese: 30% of the RDA Magnesium: 30% of the RDA Phosphorus: 27% of the RDA

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

! !***Matcha Green Tea- The health benefits of matcha tea exceed those of green tea because when you drink matcha you ingest the whole leaf, not just the brewed water. One glass of matcha is the equivalent of 10 glasses of green tea in terms of its nutritional value and antioxidant content. Loaded with Catechin, EGCg, Enhances Calm, Boosts Memory and Concentration, Increases Energy Levels and Endurance, Burns Calories, Detoxifies the Body, Fortifies the Immune System, Improves Cholesterol, Amazing Flavor. Can be found on Amazon (online). !***Spinach- Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals. The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more. !***Avocado- Avocados are very high in carotenoid antioxidants, and eating fat along with these antioxidants tends to increase their absorption into the body. Because avocados are high in fat, the carotenoid antioxidants in them are particularly well absorbed. Avocados are also very high in fiber, low in carbs and do not raise blood sugar levels, which are all properties that make it a weight loss friendly food. !***Raw Almonds and Walnuts- Thanks to the healthy dose of vitamin E that nuts can deliver, they are considered a brain food. A walnut a day may keep bad cholesterol away, according to a 2010 study in the Archives of Internal Medicine that found a 7.4 percent reduction in "bad" LDL cholesterol and an 8.3 percent reduction in the ratio of LDL to HDL. The 2013 review of nut health benefits found a modest improvement in overall weight, but several studies have found that nuts can play a role in weight maintenance. That's because nuts are satisfying -- a "high satiety" food -- that is metabolized slowly by the body, thanks to high fiber counts. In other words, snackers are more satisfied after eating nuts than after eating foods of comparable caloric value, but less nutrient density.

Power Food Smoothies (Shred or Kickstart) Meals 1, 2, or 3

!Prepare your smoothie and store in an airtight mason jar up to 48 hours in advance. !Here is a protein powder that Elizabeth suggests as well. Does not contain soy protein or added sugars! Sold at Kroger. ! !

Chocolate Lovers Smoothie (serves one) Power Food

1 scoop of vanilla or chocolate whey protein 4 – 6 oz water 4 – 6 oz unsweetened vanilla almond milk 1⁄2 frozen banana cut into chunks

Small piece of avocado (about 1/5 of large avocado or 1⁄4 of small one) 1 TBS raw cacao***** ice cubes optional

!Add all ingredients to blender and blend till smooth and creamy.

!Coconut Lime Smoothie (serves one) Power Food !

1 Scoop of vanilla whey protein 4 oz water 4 oz unsweetened almond milk 1⁄2 frozen banana cut into chunks Juice of one lime

1 TBS coconut oil***** 1 TBS shredded unsweetened coconut ***** ice cubes optional

!Add all ingredients into blender and blend till smooth and creamy !!!!!

Dark Cherry Berry Smoothie (serves one) Power Food !1 Scoop of vanilla or chocolate whey protein 4 - 6 oz water 4 - 6 oz unsweetened vanilla almond milk

1 cup frozen cherries***** 1-2 TBSP unsweetened cocoa***** ice cubes optional

!Add all ingredients into blender and blend till smooth and creamy.

  Blue Velvet Smoothie (serves one) Power Food !

1 Scoop vanilla or chocolate protein powder 4 - 6 oz water 4 - 6 oz unsweetened almond milk

1 cup frozen blueberries 1-2 TBSP unsweetened cocoa powder ice cubes optional

!Add all ingredients into blender and blend till smooth and creamy.

!It’s Good to be Green Smoothie (serves one) Power Food !

1 Scoop of vanilla protein powder 1 handful of spinach 4 oz water 4 oz unsweetened almond milk

1⁄2 frozen banana cut into chunks 1 TBSP shredded unsweetened coconut (Optional) 1 TBSP chia seeds***** !

Add all ingredients to blender and blend till smooth and creamy.

!Matcha made in Smoothie Heaven (serves one) Power Food !

1 Scoop of vanilla protein powder 1 handful of spinach 4 oz water 4 oz unsweetened almond milk

1⁄2 frozen banana cut into chunks 1 tsp organic Matcha green tea powder*****

!Add all ingredients to blender and blend till smooth and creamy.

Recipes for Both Plans SHRED & KICK START

!!Tone It Up Protein Pancakes !

Ingredients: 1 scoop of vanilla or chocolate protein pancakes ½ banana, mashed

½ Tbs. almond milk ¼ cup egg whites 1tsp. cinnamon!

Directions: Completely mash banana with almond milk. Gradually stir in remaining ingredients (feel free to jazz up your pancakes by adding other ingredients here. My favorites are: blueberries, almond butter & raspberries, coconut flakes, almond butter and raw cacao). Spray skillet with coconut oil spray and slowly add better to skillet on medium low heat. Cook each side 3 to 6 minutes. Using spatula, carefully flip pancakes but don’t worry if it breaks. Pancake scramble is just as delicious!!! !!

Vanilla Protein Pancake makes 1 large pancake !Ingredients: 1/4 cup rolled oats 1 scoop of vanilla protein powder 1 tbsp ground flaxseed meal 1/3 cup liquid egg whites 1/2 tsp baking powder !Directions: In a bowl, mix together ingredients. Preheat a skillet (medium-low heat), spray with non-stick spray, and pour in half of the batter while shaping it into a pancake with a spoon. Heat until partially cooked and flip pancake. Once cooked through, top with syrup, nut butter, fresh fruit or anything else your heart desires. !!!

Coconut Protein Pancakes makes 2 large pancakes to share !Ingredients: 1 ripe banana 1/4 cup coconut flour 1/2 cup liquid egg whites (or 2 egg whites)

1 tsp coconut extract 1 tsp baking powder Shredded coconut

!Directions: In a bowl, mix together ingredients until blended well. Preheat a skillet (medium-low heat), spray with non-stick spray, and pour in half of the batter while shaping it into a pancake with a spoon. Heat until partially cooked and flip pancake. Once cooked through, top with shredded coconut, nut butter, fresh fruit, etc. !

High Protein Power Food Breakfast Pancake makes 1 pancake !

Ingredients: 2 eggs, whisked 1 medium very ripe banana, mashed 1 Tbsp. ground flaxseed*** (great source of healthy fat!)

1 tsp. of vanilla extract (optional) Few shakes of cinnamon***

!Directions: To make the pancake, mash the banana in a bowl, then add eggs and whisk together. Next, add the flaxseed, vanilla extract, and cinnamon and mix gently. Then, pour the mixture into a pan (that has been greased or sprayed with cooking spray) over medium heat.

!Spiced Kale Scramble makes 1 serving !!

Ingredients: 2 pasture eggs 1 cup chopped kale 1.5 tsp turmeric***power food

1 tsp garlic powder 1 tbsp grass fed butter salt and pepper to taste !

Directions: Heat the butter in a skillet. In a separate bowl whisk eggs. Add chopped kale to the skillet and cook until slightly wilted. Then add whisked eggs. Add turmeric, garlic powder, salt and pepper and cook. That’s about it! Pretty easy! *Add a piece of whole grain toast and fruit for complete power breakfast. Eat this meal anytime without the toast and fruit.

Pizza Toast makes 1 serving !Ingredients: 1 slice of Ezekiel bread 4 ounces no-salt sliced turkey breast ¼ cup Bob’s marinara

2 cups chopped fresh spinach, wilted ½ cup finely chopped broccoli 1 tablespoon grated Parmesan cheese !

Directions: Preheat a regular or toaster oven to 350 degrees. Place the turkey on the bread, then top with the sauce, spinach, broccoli, and Parmesan. Place in the oven and “toast” for 10 minutes. !!

Bob’s Marinara !Ingredients: 1 tablespoon extra-virgin olive oil 1 small yellow onion, chopped 2 garlic cloves, crushed 1 cup low-sodium vegetable broth

32 ounces low-sodium canned crushed tomatoes 1 bay leaf ¼ cup roughly chopped fresh basil!

Directions: In a large pot, heat the oil over medium-high heat. Add the onion and sauté until translucent, about 10 minutes. Add the garlic and stir. Add the broth, tomatoes, and bay leaf. Simmer, uncovered, over low heat until the sauce thickens, about 1 hour. Remove and discard the bay leaf. Stir in the basil. !

Peanut Butter and “Jelly” Oatmeal and Egg White Scramble- A LiveFIT Favorite !

Ingredients: ¾ to 1 cup water, depending on your preferred oatmeal thickness ½ tablespoon almond butter Dash of cinnamon ½ cup rolled oats

¼ cup fresh blueberries 5 egg whites, lightly beaten Olive oil spray Cracked black pepper

!Directions: In a small pot, bring water to a simmer. Add the almond butter and cinnamon and stir until smooth. Add the oatmeal and cook until done (5 min). Turn off heat and stir in berries. Set aside. Heat olive oil in a small skillet with over medium heat. Pour the egg whites into the skillet, add pepper, & stir to scramble as the whites turn opaque.

Scrambled Pasta !Directions:5 egg whites 3 cups fresh spinach, chopped 1 tsp olive oil

1/2 cup penne pasta, cooked 2 tbsp finely chopped fresh parsley 1/2 tbsp grated parmesan cheese !

Directions: Add the olive oil to a skillet and warm over medium heat. Add the spinach to the pan and cook until wilted. Set aside on a paper towel to soak up the liquid. Pour the egg whites into the skillet and stir to scramble. After a minute, add the spinach back to the pan along with the pasta, parsley and Parmesan cheese. Scramble until eggs are cooked through and the pasta is heated. !

Baked Eggs with Wilted Baby Spinach makes 4 servings Serving Size: 1 egg Calories: 152.5 • Fat: 9.3 g • Protein: 12.2 g • Carb: 7.9 g • Fiber: 3.7 g • Sugar: 0.7 g • Sodium: 244 mg (without salt) !

Ingredients: 2 tsp olive oil 1/4 cup diced shallots 1 1/2 lb baby spinach, large stems removed 4 large eggs

salt and freshly ground pepper, to taste 2 tbsp shredded Asagio cheese baking spray

!Directions: Preheat an oven to 400°F. Lightly spray four oven-safe dishes or ramekins with cooking spray. Heat a large skillet over medium-low heat, add oil, shallots and cook 2-3 minutes. Add spinach, salt and pepper and cook until the spinach wilts, about 2-3 minutes. Mix in Asagio cheese and remove from heat. !Divide the wilted spinach among the oven-safe dishes, making a well in the center of each. Break an egg into each dish and season with salt and pepper. Place the ramekins on one or two rimmed baking sheets and bake until the whites are set and the yolks are firm around the edges but still soft in the center, about 17 minutes or to your liking. Serve immediately. !!!!!!

Superfood Cooked Quinoa Porridge makes 1-2 servings Prep time:  1 min Cook time:  5 mins Gluten free, dairy free, vegan breakfast porridge made with quinoa and topped with a bevy of superfoods. !

Ingredients 1 cup cooked quinoa ½ cup unsweetened almond milk 1½ tsp. cinnamon 8-10 drops liquid stevia 1 tsp. coconut oil

1 tbsp. ground flax 1 tbsp. dried unsweetened coconut Small handful walnuts ½ tbsp. cacao nibs (optional) 1 tsp. chia seeds !

Directions: In a small saucepan combine cooked quinoa, almond milk, cinnamon, stevia, and stir well. Cover and cook on medium heat for about 5 minutes or until warmed up. Serve porridge in bowl and top with remaining ingredients and favorite berries !

French Toast Super easy, 1 serving french toast recipe. !

Ingredients: 1 slice sprouted bread 3 tbsp liquid egg whites- or 1 whole egg

1/2 tsp pumpkin pie spice 1 tbsp pumpkin puree

  Directions: Add all ingredients except bread to a bowl and mix to incorporate. Place bread in the mixture and coat both sides. Heat skillet on medium-low heat. Add oil to skillet (I used coconut). Add coated bread into skillet and cook each side until golden and delicious! Probably 3- 5 mins on each side. Drizzle with a little honey. ! !

Eggs Ole !Ingredients: 2 large eggs 2 teaspoons salsa

1 tablespoon guacamole

!Directions: Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolks. Cook on one side for 50 seconds, or until fully cooked. Top with remaining ingredients. Enjoy with one whole grain tortilla. !!

Perfect Roasted Chicken With Root Vegetables

Makes 4-6 servings

One of our favorite fall and winter meals is a local, pastured chicken roasted with some veggies. Nourishing comfort food at its best. You can use the bones for making a soup broth. 2 meals in one! !Ingredients: 1- 4 to 5 pound pastured whole chicken fresh sage fresh rosemary fresh thyme 1 small onion, coarsely chopped 1 lemon, coarsely chopped olive oil

Veggies of your choice: Carrots, parsnips, mushrooms, onions, beets, squash, leeks - whatever veggies you like. Root vegetables will probably with stand the roasting process better. Use enough veggies to cover the bottom of a roasting pan.

!Directions: Preheat the oven to 475°F. Two hours before roasting, remove chicken from the refrigerator to bring to room temperature. Remove any organs from the cavity. Rinse chicken and pat inside and out really dry. Generously season inside the cavity with salt and pepper. Fill cavity with onion, lemon and a few sprigs of herbs. Prepare vegetables, leaving in fairly large chunks. In a large bowl, toss with 2-3 tablespoons olive oil plus salt and pepper. Spread in a large roasting pan. Slip hand under the skin of the chicken over the breasts (and legs if you can wiggle your hand in without ripping the skin). Place several sprigs of sage, rosemary and thyme under the skin. Drizzle a small amount of olive oil over the chicken, rubbing all over the skin. Season generously with salt and pepper. Nestle chicken into the center of the vegetables. Roast for about 1 hour, or until the chicken is golden brown, and the juices run clear. Remove from the oven and let sit for 10 minutes before carving.

!Garlic and Chive Mashed Cauliflower !

Ingredients: 1 head garlic Olive oil for drizzling 1 pound organic cauliflower florets

1 tablespoon grass fed butter 2 tablespoons chopped chives

!Directions: Preheat oven to 400 degrees. Cut off top of garlic head to expose cloves. Place on a piece of foil big enough to form an envelope around the garlic. Drizzle with olive oil and enclose in foil. Roast until very tender and lightly browned, about 30 minutes.

!Cool slightly before squeezing out cloves and smashing them. Bring a large pot of water with a steamer basket to boil over medium-high heat. Steam cauliflower until it is very tender, about 5 to 7 minutes. Remove cauliflower to a large mixing bowl and mash with a fork to reach desired consistency. For a smoother consistency, add half or all of the cauliflower to the bowl of a food processor and process until smooth. Return to mixing bowl before continuing. Add peeled and smashed roasted garlic cloves, butter and 1 tablespoon of the chives to cauliflower and stir to combine. Serve, garnishing with remaining 1 tablespoon of chives. !

 

Spicy Marinated Chicken Breasts makes 4 servings !Ingredients: 4 six ounce organic skinless and boneless chicken breasts 1/4 cup red wine vinegar 1/4 cup extra virgin olive oil 1/2 - 1 teaspoon freshly ground black pepper or more if you like it really spicy

1 teaspoon dried oregano 1/2 - 1 teaspoon crushed red pepper to taste 1 clove garlic, crushed 1/2 teaspoon paprika 1 teaspoon salt!

Directions: Combine all marinade ingredients and pour over chicken breasts. Marinate for at least one hour or overnight. Remove chicken breasts from marinade and pan fry on a lightly oiled grill pan or skillet till cooked.

!Crisp Eggplant Salad makes 3-4 servings !

Ingredients: 1 eggplant, thinly sliced Extra-virgin olive oil, for brushing on eggplant 1 head butter lettuce, washed and dried, leaves separated

2 tablespoons basil leaves, torn 1/2 cup feta cheese, crumbled Freshly ground black pepper

!Directions: Brush the eggplant with oil. Place in a pan over medium high heat and cook 2–3 minutes on each side until golden and crispy. Serve on the lettuce and sprinkle with ground pepper. Recommended dressing, lemon vinaigrette. !

Crock Pot Salsa Chicken makes 6 servings Serving: 1/2 cup • Calories: 138 • Fat: 2.5 g • Carbs: 4.6 g • Fiber: 1.4 g • Protein: 22.1 g !

Ingredients 3 large boneless, skinless chicken breasts 2 cups skinny salsa !Directions: Place chicken breasts in your crock post and cover completely with salsa. Set crock pot on the low setting and cook for 4 1/2 hours. Place chicken in a bowl and strain out just the salsa, not the juice. Shred chicken using two forks and mix in strained salsa. !!

Black Bean Salad makes 4 servings !Ingredients: 1 can black beans, drained and rinsed 1/2 can organic chick peas 1 small red pepper, seeded and diced

3 green onions, washed and chopped, white part only 1/4 cup chopped cilantro !

Directions: Mix and serve on a bed of arugula. Recommended dressing, lemon vinaigrette.

!Roasted Brussels Sprouts & Shallots with Balsamic Glaze Calories: 126 • Fat: 7 g • Carb: 14 g • Fiber: 4 g • Protein: 4 g • Sugar: 5 g Sodium: 30 mg (without salt)  • Cholest: 0 mg !

Ingredients: 2 tbsp olive oil 1 lb brussels sprouts, trimmed and halved

2 large shallots, peeled and cut into ½” thick wedges 1 tbsp balsamic glaze !

Directions: Preheat oven to 425°F. Heat an oven-safe nonstick 12-inch sauté pan over medium-high heat and add olive oil, brussels sprouts and shallots in one layer and let cook undisturbed for about 3 minutes until beginning to caramelize. Turn occasionally for an additional 2-3 minutes until golden all over. !!!

Oven Roasted Cauliflower makes 5 servings Size: 1 cup • Calories: 88 • Fat: 6 g • Carb: 8 g • Fiber: 3 g • Protein: 3 g • Sugar: 0 g • Sodium: 58 mg (without salt) • Cholesterol: 1 mg !

Ingredients:6 1/2 cups uncooked cauliflower florets (about 1 large) cut small 3 garlic cloves, chopped 2 tbsp olive oil

kosher salt and fresh pepper juice of 1/4 lemon 2 tbsp Parmigiano Reggiano, freshly grated

!Directions: Preheat oven to 450°F. Combine cauliflower, olive oil, lemon juice, garlic, salt and pepper well so all the florets are coated and seasoned. Place in a large shallow roasting pan and place in the center of the oven. Roast for about 25-35 minutes, turning florets occasionally so they are evenly cooked. Remove from oven and top with cheese and some lemon zest and additional salt and pepper if needed.

!Spinach and Strawberry Salad makes 1 serving !

Ingredients: 4oz grilled chicken breast 2 cups baby spinach leaves, washed and dried

½ cup strawberries, washed & thinly sliced 1 red onion, thinly sliced to taste 1/8 cup walnuts, chopped !

Directions: Combine all ingredients and drizzle with either the balsamic or lemon vinaigrette dressing. !!

Baja Burrito Bowl makes 1 or 2 servings !Ingredients 1/3 cup of quinoa, cooked Pico De Gallo Salsa, as much as you want! 1 cup of broccoli (fresh or frozen) 1/2 cup of black beans (drain & rinse)

1/3 cup of avocado pepper Lime Cilantro for garnish!

Directions: Steam broccoli until tender. Meanwhile, heat up the black beans and quinoa in a skillet, adding pepper to taste. Serve everything in a bowl with fresh salsa and avocado. Squeeze lime on top and garnish with cilantro. !

Roasted Mixed Veggie and Chicken Salad makes 1 serving !

Ingredients: 2 teaspoons fresh lemon juice 2 teaspoons balsamic vinegar 1 teaspoon Dijon mustard Pinch of cayenne pepper ½ teaspoon olive oil

1/3 of the roasted mixed veggies ½ small apple, thinly sliced 4 cups mixed greens 4 ounces roasted chicken breast, cubed

!Directions: In a small bowl, whisk the lemon juice, balsamic, Dijon, cayenne, and olive oil. Toss the roasted vegetables with the apple, mixed greens, chicken, and vinaigrette.

  !Chicken Alla Fresca makes 1 serving !!

Ingredients: 1 teaspoon Dijon mustard 1 teaspoon red wine vinegar Cracked black pepper 1 tomato, quartered 1 cup cubed watermelon 1 radish, thinly sliced

1 tablespoon chopped fresh basil 1 tablespoon chopped fresh parsley 2 tablespoons chopped celery leaves ¼ avocado, cubed 6 cups chopped mixed greens 4 ounces roasted chicken breast, cubed !

Directions: Whisk the Dijon, vinegar, and a sprinkle of pepper. In a large bowl, gently toss all ingredients with the dressing.

!!Fish Taco makes 2 servings !

Ingredients: 2 teaspoons unrefined virgin coconut oil 2 - 4 oz halibut filets

4 large leaves dark green lettuce 1/2 cup shredded cabbage !

Salsa Ingredients: 1/4 cup raspberries juice of 1/2 lemon

1/3 cup finely chopped bok choy salt and pepper to taste !

Salsa Directions: In a small bowl stir all ingredients together and set aside Taco Directions: Cook the Halibut in the coconut oil about 3 minutes per side, remove

from the pan and gently break up into large bits. Top each lettuce leave with a fish portion, sprinkle with some shredded cabbage and finish off with some salsa. Serve with a wedge of lemon on the side.

Jumbo Stir-Fry makes 1 serving

!Ingredients: Olive oil spray ½ teaspoon toasted light sesame oil 4 ounces skinless, boneless chicken, raw, sliced ½ cup celery 1 head baby bok choy, chopped 1 cup chopped broccoli

1 cup chopped cauliflower 1 cup shredded cabbage 4 cups chopped fresh spinach ½ tablespoon Bragg’s Liquid Aminos 2 tablespoons low-sodium vegetable broth ½ teaspoon crushed red pepper

!Directions: Coat a large skillet with olive oil spray and sesame oil. Add the chicken and stir-fry for 3 minutes. Add the celery, bok choy, broccoli, cauliflower, and cabbage, and stir-fry for 4 minutes. Add the spinach, Bragg’s Aminos, broth, and crushed red pepper. Simmer until the veggies are fork-tender. !!

Miso Glaze Salmon makes 2 servings !

Ingredients: 2 wild salmon fillets 3 tablespoons gluten-free miso

olive oil 2 teaspoons honey !

Directions: In a small bowl mix the miso, honey and enough olive oil to make it into a thick liquid. Cover the fillets and broil or pan fry until cooked through, about 8-10 minutes. Serve warm.

Serve with Roasted Zucchini Fries !

Ingredients: 2 small zucchini, scrubbed, quartered into long wedges (like rough-cut thick french fries)

3 - 4 tablespoons olive oil

!Directions: Preheat oven to 375 °F. Toss the wedges with olive oil, add a dash of sea salt and freshly ground pepper. Roast until golden brown, and a bit crispy on the edges.

Tuna Salad Lettuce Wraps makes 2 servings !

Ingredients: 1 can tuna fish 1/2 red onion, peeled and diced 2 celery stalks, sliced into 1/4 inch pieces 1/4 cup capers (optional) 2 heaping tablespoons dijon mustard 1 heaping tablespoon miso (optional)

1/8 cup almond milk (maybe a little less, depending on the consistency you want) sea salt and fresh pepper to taste a handful of fresh dill (or a tbsp of dried dill butter lettuce leaves

!Directions: Mix all ingredients together in a large bowl until well-combined. Keep in the fridge, covered, until ready to serve. Serve in lettuce leaves. !

Quinoa Salad with Roasted Vegetables makes 1-2 servings !

Ingredients: 1 cup quinoa 2 cups water 2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped

enough oil to lightly cover vegetables sea salt to taste 2 small yellow (summer) squash, chopped juice of one fresh lemon

!Directions: Roast chopped vegetables in the oven at 300°F until tender. Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook for 10-12 minutes, or until water is absorbed and quinoa is fluffy. Toss everything together in a large serving dish. Serve warm or at room temperature with fresh lemon juice and sea salt to taste. !

Beans and Avocado Lettuce Wrap This is really more of a suggestion than a full on recipe. This can be a super simple lunch. You get complete protein from the beans and healthy fats from the avocado. You will probably want to eat a couple of these. !

Ingredients: beans of your choice such as bean or pinto - canned or from scratch. lime cumin cayenne

salt and pepper slices of avocado green onion cilantro Boston or bibb lettuce (make it more flexible)

!Directions: Toss beans with lime, cumin, salt, pepper and even a dash of cayenne if you like heat. Warm in a pan briefly or have cold. Scoop into lettuce, top with avocado, cilantro and green on- ion. Skinny salsa or approved dressing if you like !

Chicken with Wilted Greens makes 2 servings !

Ingredients: 1⁄2 ripe pear, roughly diced 1Tbs coconut oil 1⁄4 cup walnuts, coarsely chopped 4-5 cups of chopped dark greens (arugula, radicchio, endive, mustard greens, kale, swiss chard)

add any of these for more protein or to make a heartier meal: leftover chicken, wild salmon, cooked white beans Mustard Vinaigrette 1⁄4 cup olive oil 1⁄8 cup apple cider vinegar 1 tablespoon mustard !

Directions: Mix the olive oil, mustard, and cider vinegar in a bowl. Whisk to incorporate Set aside. Heat a large saute pan over medium high heat. Melt in the coconut oil, then once hot, add the pears. Cook for a few minutes to slightly soften and brown them. Toss in the walnuts just to warm them up, then add in the bitter greens. Toss gently with tongs until gently wilted, then toss with a few tablespoons of the vinaigrette. Serve immediately.

Curry Chicken Salad in Lettuce Wrap makes 2-4 servings !

Ingredients: 1 green apple, chopped 2 chicken breasts 1/4 cup coconut creamer ( or coconut milk) a splash of apple cider vinegar 3 teaspoons curry

2 bunches of scallions salt + pepper to taste Boston or bibb lettuce leaves carrots, julienned sprouts

!Directions: Poach or grill the chicken breasts. When cool, chop coarsely and set aside. Blend coconut cream, vinegar and curry powder. In a large bowl combine chicken, apple, scallions and curry sauce to taste. Season with salt and pepper. Serve a scoop or two in lettuce leaves. Top with carrots and sprouts.

Wilted Spinach and Spiced Chicken makes 1 serving !Ingredients:

1 4-5 ounce chicken breast (vegetarians can use 1⁄2 cup cooked chickpeas) 1-2 tablespoons olive oil 2 teaspoons ground paprika 1 teaspoon cumin seeds 1⁄4 teaspoon ground coriander seed

2 tablespoons sliced red onions 1 ripe mango, peeled & cut into large chunks 2 large handfuls of fresh spinach 1 tablespoon lemon juice 1 teaspoon sea salt

!Directions: Preheat oven 350°F. Place the chicken breast in a baking dish, coat with olive oil, sea salt, paprika, cumin and coriander. Bake for 12 minutes or until fully cooked (check with a fork). Remove from the oven and let it cool on a cutting board, once the chicken is slightly cooled, cut into thin pieces. Meanwhile, heat a large sauté pan over medium-high heat with 1 tablespoon of coconut oil and gently cook the onions for 2-3 minutes, stirring continuously. Add the mango and cook until warmed through. Add in the sliced chicken breast, gently toss then add in the spinach and lemon juice. Cover the pan and allow the spinach to steam. Sprinkle in a touch of sea salt and serve immediately. !

Mushroom Steaks makes 2-4 servings !!

Ingredients: 3-4 portobello mushrooms, stems removed, gills scraped out. 1 large yellow onion, sliced thin 2 garlic cloves, minced

1 tbsp Mediterranean seasonings if you have it 2 tbsp coconut oil a few splashes of sherry vinegar (or balsamic) !

Directions: Preheat oven to 350 (or prep the grill). Place the mushrooms into a baking dish and drizzle with olive oil and vinegar. Mediterranean seasonings. Allow the mushrooms to marinate for 20 minutes before roasting in the oven for for 20 minutes (or cook on the grill until tender and cooked through. While the mushrooms are cooking, begin sautéing the onions. Heat a large sauté pan over medium-high heat. Melt the coconut oil then add in the sliced onions. Gently toss, allowing the onions to turn golden brown. Continue to cook, being careful not to burn them, until soft and lightly browned. Serve the roasted mushroom topped with the caramelized onions. Serve with a Hearty Salad. !!

Pesto Quinoa Bowl makes 1 serving !!Ingredients: •2/3 cup of quinoa, cooked •3 cups of spinach •1 Bunch of fresh or frozen basil •1 clove of garlic, minced

•2 Tbs of pine nuts • Juice of 1/2 lemon •pepper 

!Directions: Warm up your pre-made quinoa over medium heat. Add a few drops of water if needed. Add basil, garlic, pepper and pine nuts. Lastly, add spinach and stir until warm and soft; about 45 seconds. Serve with a squeeze of lemon on top, and if desired a tiny drizzle of olive oil.   !

Shrimp Salsa Lettuce Wraps makes 4 servings !!Ingredients: • 1 lb shrimp (cleaned and deveined to

make it easier) • Olive oil • 5 garlic cloves • 1/4 red onion • 1 pint cherry tomatoes • 1 cucumber

• 1 red pepper • 1 jalapeño • 1 avocado • 1 handful fresh cilantro • 1 lime • lettuce for wraps - we used boston

lettuce !Directions: Wash and peel your shrimp, remove the tails.  Chop cilantro, 2 garlic cloves and toss in grill pan.  Add one tbsp olive oil and place shrimp on grill pan.  Squeeze juice of 1/2 lime on shrimp while cooking.  Cook for approx 3 minutes per side.  Shrimp will be pink when fully cooked.  (We kept on longer as we like them more well done)  Use your judgement here! To make salsa halve your cherry tomatoes.  Mince the remaining garlic and jalapeño. Chop red pepper and cucumber into similar sized small chunks.  Cube your avocado into chunks and mix all ingredients together.  Squeeze the juice from the remaining 1/2 lime over the salsa.  Chop up remaining fresh cilantro and mix through. Cut fully cooked shrimp in half and mix into salsa.  Wrap in lettuce leaf and enjoy! !!!

Sauces and Dressings !Skinny Salsa makes 12 servings Serving Size: 1/2 cup • Calories: 34 • Fat: 0 g • Carbs: 7 g • Fiber: 2.2 g • Protein: 1 g !

Ingredients 1 white onion, roughly chopped 1 or 2 jalapenos, roughly chopped 1 clove garlic, chopped 8 roma tomatoes, chopped 1 (15 oz) can diced tomatoes

1 (4.5 oz) can green chiles 1 handful of cilantro 1 Tbsp fresh lime juice 1 packet of Stevia 1/4 tsp. sea salt !

Directions: Combine onion, jalapeños, garlic, tomatoes, green chiles, cilantro, lime juice, Stevia and salt in a food processor and pulse until just combined for chunky salsa or more for smoother salsa. Serve and enjoy! !!

Balsamic Vinaigrette makes about one cup !Ingredients: 2/3 cup extra virgin olive oil 1/3 cup balsamic vinaigrette 1 clove crushed garlic

1 teaspoon Dijon mustard 1 teaspoon raw honey Pinch of salt!

Directions: Combine all ingredients in a glass jar and shake well till thoroughly blended.    

Lemon Vinaigrette makes about one cup !

Ingredients: 3/4 cup extra virgin olive oil 1/4 cup freshly squeezed lemon juice 1 clove garlic crushed

1/4 teaspoon salt 1 teaspoon mustard or to taste Freshly ground black pepper to taste !

Directions: Combine all ingredients in a glass jar and shake well till thoroughly blended. !

KICK START Recipes only Meals 3 or 5 (no more than 2x a week for meal 5) !Crock Pot Chicken & Black Bean Taco Salad makes 4 servings

Ingredients: • 2 (16oz total) skinless, boneless chicken

breasts • 1 tablespoon reduced sodium taco

seasoning

• 1/2 teaspoon cumin • 1 cup canned black beans, rinsed • 1 cup skinny salsa

!For the Salad: • 6 cups chopped romaine or red leaf • 1/2 avocado

• Lime squeeze

!Directions: Place the chicken in the slow cooker and season with taco seasoning and

cumin. Pour the beans over the chicken and top with salsa. !Crock Pot Italian Turkey Meatballs makes 6 servings Size: 4 meatballs with sauce •  Calories: 200.4 • Fat: 8.1 g • Carbs: 12.6 •

Fiber: 0.6 • Protein: 17.3 g • Sugar: 4.4 !Ingredients: • 20 oz (1.3 lb) ground turkey breast 93%

lean • 1/4 cup whole wheat breadcrumbs • 1/4 cup Reggiano Parmigiano cheese,

grated • 1/4 cup parsley, finely chopped • 1 egg • 1 large clove garlic, crushed

• 1 tsp kosher salt + fresh pepper For the sauce: • 1 tsp olive oil • 4 cloves garlic, smashed • 28 oz can crushed tomatoes • 1 bay leaf • 1/4 cup fresh chopped basil or parsley

!Directions: In a large bowl, combine ground turkey, breadcrumbs, egg, parsley, garlic and cheese. Using clean hands, mix all the ingredients and form small meatballs, about 1/8 cup each. !!

Sweet Potato Chicken Soup makes 6 servings Size: 1 1/2 cups • Calories: 223 • Fat: 4 g • Carb: 19 g • Fiber: 4 g • Protein: 28 g • Sugar: 2 g !

Ingredients: • 2 (26 oz) skinless chicken breasts • 1/2 tsp olive oil • 1 large onion, chopped • 2 celery stalks, chopped • 3 garlic cloves, chopped • 1/2 tsp dried oregano • 1/2 tsp dried thyme

• 1/2 tsp ground cumin • 6 cups reduced sodium chicken broth • 1 large sweet potato, peeled and diced

1-inch cubes  • 3 cups kale, roughly chopped • 1 fresh jalapeno, sliced in half lengthwise • 1/4 cup fresh cilantro !

Directions: Set the chicken aside while you prep all your vegetables. Heat a large nonstick pot or Dutch oven over medium-low heat, add the oil and the onions and celery and cook until soft and golden, about 8 to 10 minutes, then add the garlic and dry spices and cook 2 to 3 minutes.  Add the chicken broth, chicken, jalapeño and cilantro.  Cover and cook 20 minutes, then add the sweet potato and kale and cook until the sweet potatoes are tender and the chicken is cooked, about 25 to 30 minutes. Remove the chicken, shred or cut up and discard the bones if any. Return to the pot, discard the jalapeño and serve the soup into 6 bowls. !Glazed Orange-Basil Chicken w Baked Yams & Wilted Spinach makes 4 servings !

Ingredients for the chicken: 1⁄4 cup chopped fresh basil 1 tablespoon grated orange zest 1⁄2 cup fresh orange juice 1 teaspoon Dijon mustard 1⁄2 teaspoon kosher salt, optional

Black pepper, optional 4 4-ounce skinless, boneless chicken breast halves Olive oil in a spray bottle, or 1 teaspoon olive oil!

Ingredients for the yams: 3 medium-to-large yams, about 12 oz. each 1 teaspoon olive oil For the spinach Olive oil in a spray bottle, or 1 tsp olive oil

6 cups spinach, stems removed, washed and patted dry but slightly damp Kosher salt, optional

!Directions: To prepare the chicken, mix the basil, orange zest, orange juice, mustard, salt,

and black pepper, if using, in a shallow glass or ceramic dish. Place the chicken in the marinade and turn to coat; cover and refrigerate for 1 hour, turning once or twice. !Meanwhile, to prepare the yams, preheat the oven to 350 degrees F. Scrub the yams, oil them, and bake for 50 minutes or until fork-tender. When you are ready to cook the chicken, preheat the broiler. Spray or grease a baking sheet with olive oil and set aside. !Remove the chicken from the marinade, reserving the liquid. Place the chicken onto the prepared baking sheet and spoon the reserved marinade on top. Broil for 15 to 20 minutes, turning the chicken breast once, until the top of the chicken is golden brown and glazed. !Spray a nonstick pan with olive oil and set it over medium-high heat. Add the spinach, stirring constantly with a wooden spoon for 2 to 3 minutes, or until wilted. Season with salt if desired. !To serve, slice each yam into 4 1⁄2–inch rounds and place 3 rounds on each warm plate. Place a chicken breast half on each plate, spoon equal portions of spinach beside it, and serve. !!

Hummus Chicken makes 2-3 servings !Ingredients: 2 boneless/skinless chicken breasts (local and free-range) 2 lemons (1 sliced into rounds & 1 juiced) 1/2 cup hummus (Cedars Brand or recipe

below) 4 fresh rosemary sprigs or 2 tbsp dried Generous drizzle of balsamic vinegar Sea salt and freshly ground pepper !

Hummus (blend all ingredients in the food processor) 1 can garbanzo beans (chickpeas) rinsed and drained, 2 cloves garlic, peeled, Juice of 1 lemon, 3 tablespoons tahini, 1 teaspoon sea salt, 1 teaspoon cumin, 1 teaspoon paprika, 1 tablespoon extra virgin olive oil !Directions: Preheat to 450 °F. Place the chicken breasts in a small roasting pan, covering all exposed meat with the hummus (use a spoon or your hands, layering quite thick, about 1/4”). Squeeze each lemon half in your hand and then loosely arrange them over the chicken with the rosemary sprigs, broken into smaller pieces. !!

Serve with Brown Rice Pilaf !

Ingredients: 2 cups rice 4 cups water 2 tablespoons onion powder 1 teaspoon garlic powder

1 tablespoon sea salt 2 teaspoon dried thyme 1 bay leaf

!Directions: Preheat the oven to 350F. Place the rice, water, and seasonings into an oven proof contain- er. Cover with a lid, or aluminum foil, and place in the oven. Cook for 30-40 minutes or until the water is fully absorbed. Remove from the oven, allow it to cool for 5 minutes. Fluff and serve, adjusting to taste if necessary. Serve with a bunch of veggies - steamed or raw. !Beans, Rice and Avocado Lettuce Wrap This is really more of a suggestion than a full on recipe. This can be a super simple lunch. You get complete protein from the rice and beans and healthy fats from the

avocado. You will probably want to eat a few of these. !Ingredients: beans of your choice such as bean or pinto - canned or from scratch. brown rice lime cumin cayenne

salt and pepper slices of avocado green onion cilantro Boston or bibb lettuce.

!Directions: Toss beans and rice with lime, cumin, salt, pepper and even a dash of cayenne if you like heat. Warm in a pan briefly or have cold. Scoop into lettuce, top with avocado, cilantro and green onion. Top this with the Clean ranch dressing (see dressing section). !!!!!

Kick Start Dessert Recipes !Raspberry Cacao Yogurt makes 1 serving !!

Ingredients: 1 cup plain greek yogurt mixed with 1 scoop of chocolate protein

topped with raspberries & cacao nibs

!Banana Nut Cinnamon Muffins makes 12 muffins !

Ingredients 1 small banana 2 teaspoons cinnamon 8 large egg whites (I used egg white liquid)

1 cup rolled oats (I used Quaker) 1/2 cup unsweetened applesauce 2 tablespoons chopped walnuts

Directions: Preheat the oven to 350 degrees. Mash the banana in a small bowl with a fork. Mix all ingredients (except the walnuts) in a food processor. Mix walnuts into the muffin batter. Line muffin pan with paper liners. Divide mixture evenly. (I had enough for 12 muffins). Bake for 20 to 25 minutes. !

Chocolate Avocado Pudding makes 6 servings Serving Size: 1/2 cup • Calories: 123 • Fat: 9.4 g • Carbs: 20.9 g • Fiber: 6.7 g • Protein: 2.5 g !

Ingredients: 2 avocados, peeled and cut 1/2 cup unsweetened cocoa powder 1/4 cup raw honey 2 Tbsp plain Greek yogurt

1/2 cup vanilla almond milk 2 tsp. vanilla extract Pinch sea salt

!Directions: Place all ingredients in a blender or food processor and mix until smooth. Serve with fresh fruit or whipped topping, enjoy!

!!

Chocolate Peanut Butter Balls makes 14 servings Serving Size: 1 ball • Calories: 41 • Fat: 0.7 g • Carbs: 6.7 g • Fiber: 1.3 g • Protein: 2 g • !

Ingredients: 1 cup rolled oats (use gluten-free if sensitive to gluten) 1 medium banana 4 Tbsp powdered peanut butter (PB2)

1 Tbsp unsweetened organic cocoa powder 1 tsp vanilla 1 packet Stevia!

Directions: Combine all ingredients in a bowl and mix thoroughly until completely combined. Then using a tablespoon, scoop out mixture and roll into a ball. Place on cookie sheet or plate and continue until all balls are made. Refrigerate balls for at least an hour OR feel free to dive right in! Enjoy! !

Chocolate and Granola Apple Wedges makes 4 servings Serving Size: 4 wedges • Calories: 132 • Fat: 4.8 g • Carbs: 23.9 g • Fiber: 2.6 g • Protein: 2.5 g !

Ingredients: 1 large apple, cut into 16 wedgesf 2 oz. semi-sweet chocolate chips

1/3 cup low-fat granola (I used cinnamon-apple flavored)!

Directions: Begin by melting your chocolate in a small bowl in the microwave in 15 second intervals, stirring each time, until your chocolate is completely melted. Place your granola in another small bowl, set aside. Slice your apple into 16 wedges. Dip your wedges, skin side up, into the chocolate and then dredge in the granola. Enjoy! !!!