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in partnership with | monica bravo

INTRODUCTION ABOUT

THE BOOK

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

HOW TO WORK OUT YOUR MACROS LOG IT, COOK IT, FUEL IT

Step 2. Choose your Activity Level:

how to work out your macros MACROS ‘Macros’ is a shortening of the term ‘Macronutrients’. There are four Macronutrients: Protein, Fats, Carbohydrates and Fibre. PROTEIN Protein’s main function is to build and repair body tissues and structures. It also has an impact in the synthesis of hormones, enzymes and other regulatory peptides. Protein is used for energy if Carbohydrate and Fat intake is low in the diet. 1 gram of Protein contains 4 Calories. Recommended Protein intake is 1.7-2.5g per kg depending on the individual and their goals. CARBOHYDRATES Carbohydrates are the chief source of energy for all body functions and muscular exertion. Parts of the Central Nervous System (CNS) rely exclusively on Carbohydrates. Carbohydrates contain Fibre, which are important for the function and the movement of the bowel, and regulation of the body’s absorption of glucose. 1 gram of Carbohydrate contains 4 Calories. Recommended Carbohydrate intake should be between 45-65% of total Calories depending on the individual’s lifestyle and goals. FAT Fats are the most concentrated source of energy in the diet. They provide energy, improve the function of hormones and protect delicate organs. They also help to provide the “fuller for longer” feeling. 1 gram of Fat contains 9 Calories. Recommended Fat intake is 0.9-1.1g per kg depending on the individual’s lifestyle and goals. How To Work Out Your Macros

Pick an Activity Level that best suits your daily lifestyle to use in calculating your Macros. This will create more personally tailored and accurate goals for your Macros. - Little to no exercise - e.g. a desk job. Activity Level: 1.2 - Lightly active - some of the day spent standing and walking. Activity Level: 1.4 - Moderately active - on your feet most of the day, e.g a sales person. Activity Level: 1.7 - Highly intense, hard daily work - eg. long hours on a building site. Activity Level: 1.9 You will then need to take your BMR and multiply it by your chosen Activity Level. Step 3. Calculate Protein, Fat and Carbohydrate intake: For Men PROTEIN Goal - Weight Loss: Multiply 1.8 by your total Body Weight in kilograms Goal - Maintenance: Multiply 2 by your total Body Weight in kilograms Goal - Weight Gain: Multiply 2.25 by your total Body Weight in kilograms FAT Goal - Weight Loss: Multiply 0.8 by your total Body Weight in kilograms Goal - Maintenance: Multiply 1 by your total Body Weight in kilograms Goal - Weight Gain: Multiply 1.2 by your total Body Weight in kilograms CARBOHYDRATES You will need to calculate the Calories you’re getting from Protein (multiply grams by 4) and Fats (multiply grams by 9). Once you have those figures, add them together and then subtract the value by your total Calorie intake to receive the Calories you will be getting from your Carbohydrates. To turn the Calories into grams, simply divide the value by four. For Women PROTEIN Goal - Weight Loss: Multiply 1.4 by your total Body Weight in kilograms Goal - Maintenance: Multiply 1.75 by your total Body Weight in kilograms Goal - Weight Gain: Multiply 2 by your total Body Weight in kilograms

http://www.bmi-calculator.net/bmr-calculator/

FAT Goal - Weight Loss: Multiply 0.8 by your total Body Weight in kilograms Goal - Maintenance: Multiply 1 by your total Body Weight in kilograms Goal - Weight Gain: Multiply 1.2 by your total Body Weight in kilograms

BMR stands for Basal Metabolic Rate. This is the amount of energy expended by the body while at rest in a neutral temperature environment. It’s the energy required to keep all the organs functioning correctly and the body temperature stable. This accounts for about 60% of Calories burned in a day. Knowing your personal BMR in Calories and how it’s calculated can help you be more successful in weight loss, maintenance or weight gain.

CARBOHYDRATES You will need to calculate the Calories you’re getting from Protein (multiply grams by 4) and Fats (multiply grams by 9). Once you get those figures, add them together and then subtract this figure by your total Calorie intake to receive the Calories you will be getting from your Carbohydrates. To turn the Calories into grams, just simply divide it by four.

Here are some easy, step by step instructions: Step 1. Calculate your BMR using a BMR calculator:

in partnership with | monica bravo

EXAMPLES WITH THE GOAL OF WEIGHT LOSS

Example 2

Note these are generalised examples and it is advised that you seek nutritional guidance from a nutrition coach, such as Life Changing Fitness. This will provide you with a more detailed and accurate set of Macro goals, taking into account your aims and lifestyle. This will provide you with better results.

Jane: Female, 25 years old, weight: 50kg height: 165cm, Activity Level: 1.4 1. Calculation of BMR using the BMR calculator (available online) adding in Jane’s gender, age, height and weight. Jane’s BMR turned out to be 1312kcals.

Example 1

2. Jane will then take the BMR figure and multiply it by the Activity Level that best suits her lifestyle.

John: Male, 25 years old, weight: 100kg, height: 180cm, Activity Level: 1.4

So for Jane it would be 1312(BMR) x 1.4 (activity level) = 1836.8kcals

1. Calculation of BMR using the BMR calculator (available online) adding in his gender, age, height and weight. John’s BMR turned out to be 2149kcals.

4. Protein: 1.4 multiplied by Body Weight in kilograms.

2. John will then take the BMR figure and multiply it by the Activity Level that best suits his lifestyle.

For Jane, Protein would be: 1.4 x 50(kg) = 70g Fat: 0.8 multiplied by Body Weight in kilograms. For Jane, Fat would be: 0.8 x 50(kg) = 40g

So for John it would be 2149 (BMR) x 1.4 (activity level) = 3009kcals 3. Protein: 1.8 multiplied by Body Weight in kilograms. For John, Protein would be: 1.8x100(kg) = 180g Fat: 0.8 multiplied by Body Weight in kilograms. For John, Fat would be: 0.8x100(kg) = 80g Carbohydrates: As explained above, calculate the Calories John is getting from both Protein and Fat. So for John, Protein would be 180 x 4 = 720kcals Fat would be 80 x 9 = 720kcals Add Protein and Fat together: 720 + 720 = 1440 Then John will subtract this total by his total daily Calorie intake. 3009 (BMR) - 1440 (Fat & Protein kcals) = 1569 (remaining Calories) Then divide that by four to get his Carbohydrates in grams. 1569 / 4= 392 Therefore John’s Carbohydrate intake is 392g TOTAL MACROS FOR JOHN Protein = 180g Fat = 80g Carbohydrates = 392g in partnership with | monica bravo

Carbohydrates: As explained above, calculate the Calories Jane is getting from both Protein and Fat. So for Jane, Protein would be 70 x 4 = 280kcals Fat would be 40 x 9 = 360kcals Add Protein and Fat together: 280 + 360 = 610 Then Jane will subtract this total by the total daily Calorie intake. 1837 (BMR) - 610 (Fat & Protein kcals) = 1227 (remaining Calories) Then divide that by four to get her Carbohydrates in grams. 1227 / 4 = 306 Therefore her Carbohydrate intake is 306g TOTAL MACROS FOR JANE Protein = 70g Fat = 40g Carbohydrates = 306g

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

in partnership with | monica bravo

MY FITNESS PAL

MY FITNESS PAL So now that we have learned about Macronutrients and how many Calories are in each nutrient, we need to introduce this to the real world and see how to apply it to your goals. To do this we need a calorie counter application. The application I prefer is called MyFitnessPal. In a nutshell, MyFitnessPal will enable you to track your Macronutrient intake. MyFitnessPal is a great application to track Calories, although it does have some drawbacks. I will explain how to look past those drawbacks and just focus on the information you need to succeed. When you open up the application, you will be given a choice to specify your own Macronutrient targets. These targets you can either follow from the example meal plan in this document, or, if you know your own Macros, you can use those instead. However neither of these will tally up with the Macronutrient ratios that the application will allow you to set. One of the application’s drawbacks is that you can’t set custom Macronutrients. It only allows you to set Macronutrients based on percentages rather than specific quantities. So in a real world example, you may eat 300g of Carbohydrates, 200g of Protein and 100g of Fat, but you won’t be able to specify those quantities in the application to hit those targets.

Instead, you will need to utilise the Summary Page within the MyFitnessPal on a day-to-day basis to keep track of the Macronutrients that you are consuming. So, for example, on any given day, your Summary Page may feedback that you have hit your relevant targets of 300g of Carbohydrates, 200g of Protein and 100g of Fat, however MyFitnessPal will tell you that you are over your Calorie target. You will need to ignore this information and also any of the red alerts that you may also get. In a nutshell: just focus on MFP’s summary sheet. In Summary: you have complete freedom with your own diet as long as you meet your Macronutrient targets by the end of the day. And this is the path to success!

in partnership with | monica bravo

APPETIZERS/SIDES/SNACKS LOG IT, COOK IT, FUEL IT

NACHOS APPET

I Z E R S / S I D E S / S N AC KS

Mexican food is just great. When I discovered queso I was a sophomore in high school, and I remember wanting to go to the Caretta’s in Covington just to get queso and a grilled chicken breast. See, as a picky eater, when I discovered new foods that I liked, I kinda went overboard. I discovered I liked queso. So I ate a ton of queso. I discovered I liked Chimichangas. So I ate a

lot of Chimichangas. I discovered I liked Caesar salad sandwiches. So I ate a TON of caesar salad sandwiches. You get the drift, right? I still go through periods of trying all new things, and it helps inspire new dishes that I can make for YOU! That’s how I came across this one. The recipe is simple, delicious, and perfect for Mexican night.

shopping SERVES 6

• 2 cups plantain chips • 1 lb grass fed ground beef • 1 teaspoon sea salt • 1 teaspoon ground pepper • 1 teaspoon onion powder

• 1 teaspoon garlic powder • 2 tablespoons cumin • 1 cup goat cheese, shredded • 1/2 avocado or 1/2 cup guacamole • Salsa, optional

SERVES 6

• 1 teaspoon garlic powder

• 75g tortilla chips

• 450g ground beef grass fed

• 2 tablespoons cumin

• 1 teaspoon sea salt • 1 teaspoon ground pepper • 1 teaspoon onion powder

• 15g goat cheese, shredded • 75g avocado or 160g guacamole • Salsa, optional

directions 1. Brown the ground beef in a cast iron skillet, using a spoon to break up the meat while cooking. When about halfway done (half pink/half brown), add all the seasonings. Cook, stirring occasionally until the meat is brown. 2. On an oven safe platter, place the plantain/tortilla chips, and top with cooked meat and shredded goat cheese. Place platter in the oven on low broil until cheese is melted. Serve hot with guacamole or salsa for dipping.

67G / 268KCALS 77G / 693KCALS 99G / 396KCALS

NO dairy

1,395

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 6

PROSCIUTTO WRAPPED ASPARAGUS APPET

I Z E R S / S I D E S / S N AC KS

Creating a new dish can be like going on an adventure - and food adventures are some of the best adventures. I prefer trying new recipes on weekends, when I actually have the free time to take some photographs and maybe test it on a friend or family member. How? First you should pick the feel or flavour you’re in the mood for. For instance I’d say this meal provides an Italian feel.

As some of you know, my father loves to talk about food with his friends, and recently one of his friends suggested this prosciutto wrapped asparagus. His advice was boil 2 minutes, ice bath, wrap em’, and oven. So, I took his advice, that’s what we did and it came out perfect.

shopping SERVES 3

• 1 bunch of asparagus • 1/4 lb of prosciutto • Pepper, to taste • Olive oil, optional

SERVES 3

• 250g asparagus • 113g of prosciutto • Pepper, to taste • Olive oil, optional

directions 1. Preheat the oven to 350° fahrenheit. 2. Place asparagus in a pot of water and bring to a boil. Boil for 2 minutes. 3. Remove asparagus immediately and place in a bowl of ice and water. 4. Once the asparagus has cooled in the ice water, remove 2-3 spears and wrap with prosciutto. Line the prosciutto on a baking sheet. Top with pepper and drizzle olive oil (optional). 5. Place in the oven for 7 minutes, or until prosciutto is crispy.

10G / 40KCALS 9G / 81KCALS 29G / 116KCALS

NO dairy

227

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

2 2

SAUSAGE BALLS APPET

I Z E R S / S I D E S / S N AC KS

These Sausage Balls are absolutely delicious and make for some seriously fine party food. They also make for a pretty mighty breakfast when served up with a fried egg! It’s the perfect combo of carb/fat/protein from the sweet potato and the sausage. I like to use local sausage meat from my Farmer’s Market. Here I used pork sausage but you can use turkey or

chicken sausage too – do bear in mind that if you do, the nutrients will change from what is stated here. We most definitely live in a world where more stuff should be made out of/include sweet potato. Start today with sausage balls – do your part.

shopping SERVES 6

• 1 large sweet potato

Seasonings’ (onion, bell pepper, and celery combination)

• 1 tablespoon organic • 2 teaspoons Italian Dijon mustard seasoning • 1/3 cup coconut flour • 2 large eggs • 2 tablespoons organic butter

• 2 tablespoons chopped ‘Trinity

• Sea salt and pepper, to taste • 1 lb pork sausage or chorizo

directions

SERVES 6

• 1 large sweet potato (225g)

• 1 tablespoon organic Dijon mustard • 65g coconut flour • 2 tablespoons organic butter

• 2 tablespoons chopped ‘Seasoning‘

1. Preheat oven to 350° fahrenheit. Put sweet potato in a microwave safe bowl with about 1/2 inch of water and cover with a lid or paper towel. Microwave on high for 6-8 minutes until fork tender. Let cool, then peel and dice.

2. At same time as the sweet potato is cooking, cook sausage in a cast iron or other skillet. When halfway cooked, add the chopped seasonings, mustard and Italian seasoning and cook until sausage is browned. Drain on paper towels.

(onion, bell pepper, and celery combination)

• 2 teaspoons Italian seasoning • 2 large eggs

• Sea salt and pepper, to taste • 450g pork sausage or chorizo

83G / 332KCALS 169G / 1521KCALS 113G / 452KCALS

3. Put sweet potato in a large mixing bowl and mash. Add remaining ingredients. Add the eggs last so that they don’t start to cook with the hot sausage. Mix until well blended.

4. Scoop 2 teaspoons, roll into a ball and place on a parchment lined baking sheet. These scoops do not spread so they can be placed fairly close together. Bake for 30-35 minutes or until browned and cooked throughout. 5. Remove from oven and let rest for 15 minutes.

NO dairy

2,373

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

10 10

SWEET POTATO HASH BROWNS APPET

I Z E R S / S I D E S / S N AC KS

I remember the days of Waffle House. Before I could drive, my dad would pick me up from a 2 hour ballet class, and dinner would be waffles and hash browns (with extra maple syrup, of course – what else would you want after 2 hours of ballet?). I really missed those hash browns, and thought it was about time to come up with a recipe to recreate them. Behold!

The good news? This recipe has been tested by many readers and rated “foolproof”! One of my Instagram followers told me that this is the only sweet potato recipe that does not fall apart on her. You can make these Sweet Potato Hash Browns with breakfast, or as a starter with something else to dip in. Or with anything. Do you need an excuse for sweet potato hash browns? No you don’t.

shopping SERVES 9

SERVES 9

• 2 eggs, whisked

• 2 eggs, whisked

• 4 medium sweet potatoes • 1/2 cup almond flour

• 2 teaspoons sea salt • 1/4 cup green onions, chopped

• 1/4 cup coconut oil

• 4 medium sweet potatoes (560g) • 65g almond flour

• 2 teaspoons sea salt • 1/4 cup green onions, chopped • 60ml coconut oil

directions 1. Pierce one of the sweet potatoes with a fork. Wrap it in a damp paper towel and place it in a small bowl with ½” of water. Microwave for 7-9 minutes, or until tender. 2. Let this sweet potato sit for 5 minutes. Then drain the water, peel the potato, and mash it with a fork. 3. Take the other 3 sweet potatoes and peel them. Then grate them on a box grater using the large holes. In your bowl of grated sweet potatoes, add the previous mashed potato, the 2 eggs, almond flour, sea salt, and green onion. Combine with a spoon. 4. In a skillet (I use cast iron), pour coconut oil and heat over medium until your cast iron is hot. If you have a thermometer, it should read 350° fahrenheit. Then drop in sweet potato “cakes” in batches of about 2-3 tablespoons. Flatten them with a spatula. Cook on each side for 5 minutes or until golden brown. 5. Once cooked, place on a plate with paper towels to drain the oil. Serve HOT!

123G / 492KCALS 88G / 352KCALS 26G / 104KCALS

NO dairy

1,339

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4 4

ROASTED ASPARAGUS SALAD RECIPE APPET

I Z E R S / S I D E S / S N AC KS

People have been giving the humble asparagus a lot of love for millennia now. And for good reason – it’s versatile, delicious and kinda charming in a strange way. In fact, the oldest surviving cookbook, Apicius (which dates back to 300 AD) has a recipe for asparagus. I quote: “in order to have it most agreeable to the palate must be peeled, washed and dried and immersed in boiling water backwards. Not entirely sure what they mean about ‘backwards’

Anyhow, asides from historical pedigree, what’s so special about asparagus? It’s loaded with Vitamin A, C, E, and K. It’s also rich in glutathione, which helps break down carcinogens. This helps us fight disease. Amazing, I think. It also contains asparagine, which is a natural diuretic. So make it into a healthy, delicious salad already…

shopping SERVES 3

• 1 bundle of asparagus, chopped into thirds • 2 tablespoons pastured butter • 2 tablespoons olive oil • 1 cup of sliced almonds

• 1 lemon, juiced • 1/2 tablespoon garlic salt • Salt and pepper to taste

SERVES 3

• 1/2 tablespoon garlic salt

• 250g of asparagus, chopped into thirds

• Salt and pepper to taste

• 2 tablespoons pastured butter • 2 tablespoons olive oil • 125g sliced almonds • 1 lemon, juiced

directions

1. Toast almonds in oven on high broil until slightly brown (about 2-3 minutes). 2. Add olive oil to pan on medium heat. 3. Add chopped asparagus to pan and cover pan for about 8-10 minutes. 4. Add butter, almonds, salt, pepper, garlic salt, and fresh lemon juice. Mix well until butter is melted. 5. Serve hot with any entree!

38G / 152KCALS 111G / 999KCALS 35G / 140KCALS

NO dairy

1,285

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

9 9

BRUSSEL SPROUT SALAD RECIPE APPET

I Z E R S / S I D E S / S N AC KS

Are you nuts about Brussels sprout’s? I certainly am, and in this recipe I topped brussels sprouts with my favourite nuts, pecans. Wonderful things happened, oh yes. A lot of people don’t like sprouts, but this is quite often because they were forced, from a young age, to eat sprouts that had been boiled to the point of colourlessness. This is not the way the sprout was meant to be enjoyed, and not the way to encourage a life long love of delicious vegetables! My recipe calls instead for some light grilling in olive oil – which

is much more exciting. If you are hosting a dinner, I recommend serving this one with the Herb Topped steak. My family (AKA ‘the recipe testers’) raved over the combination. The pecans give a nice crunch, and the raisins…a hint of sweet. It’s topped with a Dijon mustard dressing, which makes things even more delectable. Try it on the sprout sceptics. Who could resist?

shopping SERVES 6

SERVES 6

• 1 tablespoon butter

• 1 tablespoon butter

• 1 lb of brussels sprouts

• 450g of brussels sprouts

• 1/2 cup raisins

• 170g raisins

• 1/2 cup pecans

• 125g pecans

• 1 tablespoon olive oil

• 1 tablespoon olive oil

directions 1. In a skillet, lightly grill brussels sprouts in olive oil on medium heat (3-4 minutes each side). 2. In the meantime, make dressing by mixing all ingredients well in a bowl.

3. While brussels sprouts are grilling, lightly toast pecans in butter in a small skillet (optional).

176G / 706KCALS 117G / 1053KCALS 31G / 124KCALS

NO dairy

4. When brussels sprouts are grilled, place on cutting board and chop into three pieces, rather than in half. 5. Mix chopped brussels sprouts, raisins, pecans, and top with dressing.

1,727

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

9 8.5

WALNUT BUTTER RECIPE APPET

I Z E R S / S I D E S / S N AC KS

Are you a nut butter addict? I am…sometimes. I go through phases. Sometimes almonds, sometimes walnuts, sometimes pistachios. Sometimes I hate nuts all together. It really depends on the week. And the time of the day. And maybe the alignment of the stars? What can I say? One week whilst obsessed with walnuts, I decided to conduct some culinary experiments. The result was this walnut butter recipe. What’s the secret to delicious, homemade nut

butter then? Time. It’s all about timing. My roommates and I have figured out that 12 minutes is the perfect amount of time to make any nut butter. All you have to do is add 2 cups of your favourite nuts to a food processor, then turn it on for 12 minutes. Simple, right? Ah, if only everything in life were as simple as making this nut butter. Toppings? Salt, cinnamon, cocoa powder. Some people may want a little bit of honey, but I don’t find this necessary.

shopping SERVES 8 (Serving: 2 Tablespoons)

SERVES 8 (Serving: 2 Tablespoons)

• Coconut oil, optional

• 2. Coconut oil, optional

• 2 cups of walnuts

• 250g walnuts

directions 1. 2.

Place 2 cups of walnuts in the food processor. Pulse for 12 minutes.

Notes I like mine cold, so put your jar in the fridge!

35G / 140KCALS 170G / 1530KCALS 37G / 148KCALS

NO dairy

1,635

12 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6.5 6.5

NAKED ALMOND BUTTER RECIPE APPET

I Z E R S / S I D E S / S N AC KS

I am of the firm opinion that nut butters cost too much. Especially if you like to consume as much of them as I do. So I started experimenting with making my own and the results were delicious. This recipe is for Naked Almond Butter. It’s called ‘naked’ because it’s made without the brown outside shell of an almond. And you don’t have to eat it with your clothes on. Unless you’re into that kind of thing… So why do we serve them naked? The problem with nuts is they contain a whole lot of phytic acid, and almonds contain a great amount compared to oth-

er nuts. Phytic acid is an anti-nutrient that removes ‘regular’ nutrients like zinc and magnesium from your body. These are extremely important. You may be eating a ton of minerals, but if you are consuming too many anti-nutrients, you aren’t absorbing them. This would suck but we have a way that gets around it. You can reduce the anti-nutrients by soaking or blanching the nuts. We call this process ‘activating‘. ‘Activated nuts’ – sounds kinda strange doesn’t it? But don’t sweat it – this butter tastes great!

shopping SERVES 8

• 2 cups of raw almonds • 2-3 tablespoons coconut oil • Salt, to taste

SERVES 8

• 250g of raw almonds • 2-3 tablespoons coconut oil • Salt, to taste

directions 1. Boil water in a pot. Once it’s at a boil, add almonds. Make sure they are all submerged in water. 2. Blanch for 4-5 minutes in boiling water. Remove from pot and let them cool for 2-3 minutes. 3. Then peel the skins off by pinching the almonds. This should be easy; if it isn’t, then blanch for a few minutes longer. 4. Take all naked almonds, and place in oven on high broil for 2 minutes, or until slightly browned. 5. Place toasted almonds into food processor. Process for 12 minutes, occasionally stirring sides. Add coconut oil throughout the processing to make it smoother. Salt to taste, and enjoy!

49G / 196KCALS 153G / 1377KCALS 53G / 212KCALS

NO dairy

1,679

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 6

BANANA NUT BRITTLE RECIPE APPET

I Z E R S / S I D E S / S N AC KS

Do you like crunchy sweet snacks? Of course you do. Who doesn’t? Brittle is a favourite of many - I’ve found a recipe that consists entirely of REAL ingredients, contains no added sugar and that tastes truly spectacular. This has been verified by Dad – and he knows about these kind of things.

favourite stores in Covington - Springs of Life. I liked it so much that I figured I’d work out how to make it by myself. It took a while but here we are. I actually made some for my family’s recent Disney trip - the supply didn’t last very long at all. Dad and I would end up fighting over it! (in a friendly way, of course…)

I discovered this ‘style’ of Brittle at one of my

shopping Yields 25

• 2 1/2 cups pitted dates • 8 bananas - peeled • 3 cups almonds chopped separately in processor • 3 cups dried, unsweetened shaved coconut

• 1/4 cup flax meal

Yields 25

• 20g flax meal

• 180g pitted dates • 8 bananas - peeled • 375g almonds chopped separately in processor • 375g dried, unsweetened shaved coconut

directions

1. Blend bananas, dates, and flax meal in food processor until smooth. 2. Stir in nuts and coconut. 3. Evenly spread 4 cups of mixture on a dehydrator tray lined with a non-stick sheet. Score into the size and shape you want. 4. Dehydrate at 105° fahrenheit for 12 hours, then flip them over and continue dehydrating for another 12 hours or until crispy. 5. Store in a sealed container in the refrigerator or freezer for up to 4 months.

369G / 1584KCALS 201G / 1809KCALS 97G / 388KCALS

NO dairy

3,672

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3 2.5

BBQ BEEF JERKY APPET

I Z E R S / S I D E S / S N AC KS

When you hear the words ‘beef jerky’, what do you think of? Personally I think of gas station snacks with an immortal shelf life and many unpronounceable ingredients. This is not the case for my BBQ Beef Jerky. There are no soy, sugar and other additives! Heck, you wouldn’t believe how many beef jerkies don’t even contain any beef at all.

My grandmother and Dad had bought a dehydrator a while back, and I finally got to put it to use! My grandmother has used it quite often for veggies and other things, and she showed me how simple it is to use with meat. If you don’t have a dehydrator you can make this jerky in your oven on the lowest temperature setting! We took some of this to Disney World and it turned out to be the perfect protein snack – another hit with the family.

shopping SERVES 6

SERVES 6

• Olive oil

• Olive oil

• BBQ sauce, homemade or online-bought

• BBQ sauce, homemade or online-bought

• Grass-fed flank steak

• Grass-fed flank steak

directions 1. Cut the flank steak into thin strips. 2. Marinade flank steak in BBQ sauce and olive oil overnight. The amount is up to you. 3. Put flank steak in dehydrator at 140° fahrenheit for 3-5 hours. Notes It is important to have lean steak when making jerky. Also, grassfed is best. If you want to make the steak easier to cut, put in freezer for 2-3 hours before cutting.

11G / 14CALS 25G / 225KCALS 35G / 140KCALS

NO dairy

417

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

2 2

NUT MIX RECIPE APPET

I Z E R S / S I D E S / S N AC KS

Having trouble with quick on-the-go snacks? Worry no longer! This is definitely my favourite Nut Mix Recipe (and there are many recipes out there). It’s perfect for road trips, to go with lunch, or to keep in the car for ‘hunger emergencies’. This recipe is just my favourite combination of nuts and seeds with a bit of sea salt and honey. Simple, but delicious. If you have some digestive issues with nuts, try going through a soaking process (‘activation’). This can help eliminate the anti-nutrients and accompa-

nying stomach aches (many people don’t realise that un-activated nuts have anti-nutrients which can attack your intestines). I soak my nuts in Himalayan or sea salt overnight, then dehydrate them in a dehydrator or the oven on the lowest setting.. To save time, I advise activating your nuts all at once in bulk! I did this and it yielded weeks of delicious, digestion friendly nutty snacks.

shopping SERVES 16

• 1/2 cup walnuts

1-3 tablespoons (optional)

SERVES 16

(optional)

• 125g walnuts

• 1 cup pecans

• 125g pecans

• 1 cup almonds

• 140g almonds

• 1/2 cup pumpkin seeds

• 100g pumpkin seeds

• 1/4 cup raisins • Local honey, usually

• 40g raisins • Local honey, usually 1-3 tablespoons

directions 1. Activate nuts (see naked almond butter recipe’ for how to activate nuts) 2. Mix ingredients & sprinkle the honey on top. 3. Enjoy!!

102G / 408KCALS 294G / 2646KCALS 93G / 372KCALS

NO dairy

3,218

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 6

BREAKFASTS LOG IT, COOK IT, FUEL IT

in partnership with | monica bravo

BREAKFAST CASSEROLE B R E A K FA S T S Some time ago it occurred to me that the only real difference between ‘frittata’ and ‘casserole’ is the thickness of the dish you cook it in. Yet, that ambiguous term, casserole, can be used to describe all manner of foods served up in a deep dish – and a lot of them can be pretty bland. This recipe (I dare say) is not bland, It’s full of good stuff – sweet potato, spinach, and a delicious coating of coconut oil. When your plate is filled with this

much colour, you know that it has a great variety of nutrients! Casserole has been popular in one form or another for centuries simply because of the simplicity of it – everything cooked in one dish, all at once, flavours infused. Genius. So who would I be to try and break with that tradition? Try this one – it’s healthy, delicious and ‘Dad approved’.

shopping SERVES 6 • 12 eggs

• 1 large sweet potato • 1/2 lb ground meat: turkey or beef • 1/2 cup spinach • Salt and pepper, to taste

• Coconut oil, for coating

SERVES 6 • 12 eggs

• Coconut oil, for coating

• 1 large sweet potato (225g) • 225g ground meat: turkey or beef • 115g spinach • Salt and pepper, to taste

directions 1. Preheat the oven to 350 F. Coat a 9 x 9 baking tray with coconut oil. 2. Cook ground meat in a skillet with coconut oil until browned. Season well throughout cooking. 3. Cut the sweet potato into slices about 1/4 inch thick. Layer the slices on the baking tray. 4. Top the sweet potatoes with the ground meat, and raw spinach. 5. Whisk 12 eggs well. Season with salt and pepper to taste. Pour to cover the mixture completely. 6. Bake in the oven for 40-45 minutes, or until sweet potatoes have softened and eggs are cooked through.

55G / 220KCALS 30G / 270KCALS 42G / 168KCALS

NO dairy

693

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3 3

SPINACH AND ARTICHOKE QUICHE RECIPE B R E A K FA S T S Need some more breakfast ideas? This’ll do ya. At one of my very favourite restaurants my family used to always get the Spinach and Artichoke Dip. It turned out to be one of the best flavour combinations, so I guess it was inevitable that I’d try and come up with some variations on the theme. Enter the quiche. The flourless quiche. The lack of flour and Creole Seasoning makes this one a little more exciting and unconven-

tional than any quiche you may have previously experienced. This also means that this quiche is gluten free and higher in nutrients. On a related note, one of my favourite gift cards is emblazoned with the text “hugs and quiches” – I’m not sure if this had any subconscious part in the development of this recipe but it still makes me laugh!

shopping SERVES 4

• 6 large eggs

• 1 cup chopped Creole Seasoning (found in produce section – you can chop onion, celery and bell pepper if you prefer) • 1 - 1 1/2 cups spinach, chopped

• 1 small jar artichoke hearts, drained and chopped • 1/2 red bell pepper, chopped • 1 teaspoon minced garlic

• 1/2 cup coconut milk

• Sea salt and ground black pepper to taste

SERVES 4

• 6 large eggs

• 180g chopped Creole Seasoning (found in produce section – you can chop onion, celery and bell pepper if you prefer) • 115g spinach, chopped

• 1 small jar artichoke hearts, drained and chopped • 90g red bell pepper, chopped • 1 teaspoon minced garlic

• 128ml coconut milk

• Sea salt and ground black pepper to taste

directions 1. Preheat oven to 350° Fahrenheit and grease a 9” pie dish. Put the eggs and coconut milk in a large bowl and whisk together. It is important to mix it well. While continuing to whisk, add in the other ingredients. 2. Pour into the pie dish and bake for around 30 minutes or until the centre is cooked and the edges are slightly brown and crispy.

78G / 312KCALS 32G / 288KCALS 50G / 200KCALS

NO dairy

656

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

5.5 5

SPINACH AND HAM SCRAMBLE RECIPE B R E A K FA S T S Eggs are great. Do you love eggs as much as I do? Is that even possible? They’re versatile, delicious, healthy, cheap and (mainly) easy to work with. I love ‘em cooked all different ways, but my firm favourite is an easy scramble. And of the many ways to scramble eggs, the Spinach and Ham Scramble is the current favourite.

These really are simple to make, mix in some ham and spinach, throw ‘em in the microwave on high and let nature take its course. The longest part might be waiting for it to cool down after you’ve taken them out. Perfect for breakfast or any point in the day when you lack the energy to do anything too strenuous or creative.

shopping SERVES 1

SERVES 1

• 1/2 cup baby spinach

• 115g baby spinach

• 2-3 eggs

• 1-2 slices of ham • 10g Coconut oil • Salt and pepper to taste

• 2-3 Eggs

• 1-2 slices of ham • 10g Coconut oil • Salt and pepper to taste

directions 1. Coat bowl or mug with coconut oil. 2. Crack eggs in bowl or mug. Beat well with a fork. Add ham. 3. Microwave on high for 45 seconds. Take out and stir. 4. Add spinach and put back in microwave for 30-45 seconds. 5. Top with salt and pepper to taste.

37G / 148KCALS 7G / 63KCALS 38G / 152KCALS

NO dairy

222

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

9 9

EASY BANANA PANCAKE RECIPE B R E A K FA S T S Growing up, Sunday mornings were pancake mornings at my place. Such happy Sundays those were! Onto today – what you want as a kid isn’t necessarily what you want as an adult, but a life without pancakes would be barren and empty indeed. So I tweaked the recipe a little to include more in the way of ‘real ingredients’. I call this one the Easy Banana Pancake because 1. It’s easy to make 2. It’s got banana in it 3. It’s a delicious pancake. Makes sense, non?

Some people prefer a more carby start to their days – for this, we have the bananas. The egg, as well as binding this symphony of tastes together, provides you with some healthy fat and protein. And don’t be afraid to get creative with this “base” recipe. You can also add cocoa powder, nutmeg, etc. I topped them with maple syrup for the picture, but they are just fine without any sweetener. Because they taste like banana and pancake at the same time.

shopping SERVES 1

SERVES 1

• 1 egg

• 1 egg

• Cinnamon, to taste

• Cinnamon, to taste

• 1 banana

• 80g banana

directions 1. Smash banana well with fork. Add egg and mix until a creamy consistency forms. 2. Sprinkle cinnamon, to taste. 3. Cook pancakes on nonstick pan on low heat.

21G / 84KCALS 5G / 45KCALS 7G / 28KCALS

NO dairy

159

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4 4

GLUTEN FREE WAFFLE RECIPE B R E A K FA S T S Belgian waffles without the gluten. Because sometimes you just want delicious waffles but not gluten, right? And now you can! Dad and I have been following a diet for a while now, and so every now and then I test out ‘re-make’ recipes like this one. It doesn’t always go to plan, but when it works (and I mean really works) – I like to tell people about it. I think you’ll like these.

I first came across this recipe via 17 Recipes - what surprised me most was that the texture of these waffles came out exactly like ‘regular’ waffles! Score! They’re dense in healthy fats which should help keep you full for hours. As for serving - I recommend them with a teaspoon of organic maple syrup, honey, or nothing at all!

shopping SERVES 4

• 3 egg yolks • 3 egg whites, room temperature • 1/4 cup coconut milk or milk • 1 cup almond flour • 1⁄4 teaspoon salt

• 1 teaspoon vanilla if sweet • 1 teaspoon maple syrup, optional • 2 tablespoons coconut oil, melted • Bacon grease or lard or coconut oil for iron

SERVES 4

• 1 teaspoon vanilla if sweet

• 3 egg yolks

• 1 teaspoon maple syrup, optional

• 3 egg whites, room temperature • 60ml coconut milk or milk • 100g almond flour • 1⁄4 teaspoon salt

• 2 tablespoons coconut oil, melted • Bacon grease or lard or coconut oil for iron

directions 1. Preheat waffle iron. In a medium bowl, whisk egg yolks and milk. 2. Add almond flour and salt. Combine until smooth. Add melted coconut oil or butter. 3. Whisk egg whites until they form moist, stiff peaks. 4. Fold about 1⁄4 of egg whites into batter. Fold batter into remaining egg whites in three parts. Add maple syrup and vanilla. Mix well. 5. Scoop 1/3 of batter onto a preheated and greased waffle iron. Do not smooth the top of the batter before closing the top of the iron. Close the lid gently! 6. Cook until golden brown.

27G / 108KCALS 99G / 891KCALS 44G / 176KCALS

NO dairy

1,116

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

8 8

GRAIN-FREE BANANA BREAD B R E A K FA S T S Banana bread is one of those things that nobody should have to live without – even if you’re going grain free. So I spent quite some time reworking this old staple into the more ‘gut friendly‘ version - which I am very pleased to be sharing with you here. Banana bread is a longstanding tradition in my family - this newly improved recipe has been extensively ‘field tested’ and is loved by all! I think I love it most, though as with most

of my recipes, Dad is pretty excited by the whole thing too. Another convenient feature: it can also be frozen into individual slices for a treat on another day (like the gift that keeps on giving…) I’ll accept any excuse to bake it, but whenever we have really ripe bananas that need to be used/eaten, we make banana bread, eat some, and freeze the rest. Waste not, want not.

shopping SERVES 9

• 3 bananas (about 1 1⁄2 cups) mashed • 3 eggs • 1 tablespoon vanilla extract • 1⁄4 cup coconut oil • 2 cups blanched almond flour

• 1⁄2 teaspoon sea salt • 1 teaspoon baking soda

SERVES 9

• Mashed bananas (450g - approx. 3 bananas) • 3 eggs

almond flour • 1⁄2 teaspoon sea salt • 1 teaspoon baking soda

• 1 tablespoon vanilla extract • 60ml coconut oil • 200g blanched

directions 1. Place bananas, eggs, vanilla, and oil in a food processor. 2. Pulse ingredients together. 3. Pulse in almond flour, salt and baking soda. 4. Scoop batter into a greased 7.5 x 3.5 loaf pan (or approximate size). 5. Bake at 350° Fahrenheit for 50-60 minutes. 6. Remove from oven and allow to cool.

118G / 472KCALS 59G / 531KCALS 31G / 124KCALS

NO dairy

1,073

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3 3

BAKED EGG IN AVOCADO B R E A K FA S T S Looking for more breakfast ideas? Here’s one you may not have thought of… yet. I call it Baked Egg in Avocado (because that’s what it is and why make things complicated?) Breakfast has always been my favourite meal of the day. I usually eat it around lunch time (since most days involve some intermittent fasting – which comes naturally to me). But let’s be honest, you can eat breakfast at any time of day (and I do). I recently got on an ‘avocado kick’,

and decided to try this idea out. It’s so simple and such a great combination of textures. What benefits are you getting from this meal then? Many! Healthy fats and saturation. When you eat the right fats, you get full (and no you don’t get fat). This recipe will keep you running all day long. Plus it’s an egg INSIDE an avocado, which means your mouth is in for a good time (whatever time of the day you want that to be).

shopping SERVES 1

SERVES 1

• 2 eggs

• 2 eggs

• Sea salt & pepper

• Sea salt & pepper

• Seasoning, optional

• Seasoning, optional

• Avocado

• 100g Avocado

directions 1. Cut avocado in half, remove pit. If necessary scoop out some avocado to make room for egg. 2. Crack eggs into a bowl. Place yolk and some egg white (with a spoon) into the avocado’s hole. 3. Bake in oven on 425 Fahrenheit for 13-15 minutes.

14G / 56KCALS 27G / 243KCALS 9G / 36KCALS

NO dairy

310

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

9 9

LUNCH LOG IT, COOK IT, FUEL IT

in partnership with | monica bravo

POTATO AND TURNIP SOUP LUNCHES After some deliberation I’ve come to the decision that this recipe is my favourite lunch go-to. Just serve it with a salad on the side, and you have the perfect lunch – especially when it’s getting cold out there! Soup and hot beverages make me think of my favourite holidays of all: winter ski trips. Skiing all day and coming in for a hot beverage to warm up by the fire? Ohhh, that’s the life. Growing up, we’ve made it an effort to go snow skiing every couple of years. I’m so jealous of all

of you who have the mountains nearby. I’d love to spend a whole winter in Colorado, preferably Copper Mountain or Aspen. Eeek, it gets me excited just thinking about it! Unfortunately I’ve been so busy with studies that I’ve not had the chance in quite some time. That’s dedication, I guess. Still, ski holidays or not, I shall be enjoying this delicious soup over the winter months. And now you can too!

shopping SERVES 7

• 4 carrots, chopped

• 1/2 lb turnips, peeled and cubed

• 1/2 lb potatoes, peeled and cubed • 2 celery stalks, chopped • 2 yellow onions, chopped

• 3-4 tablespoons butter • Italian seasoning, to taste • Sea salt, to taste

• 10 cups vegetable stock

SERVES 7

• 300g carrots, chopped • 100g celery stalks, chopped

• 100g lb turnips, peeled and cubed • 200g lb potatoes, peeled and cubed

• 200g yellow onions, chopped

• 80g tablespoons butter • Italian seasoning, to taste • Sea salt, to taste

• 10 cups vegetable stock

directions 1. Add butter to a large saucepan. Add onion, carrots, celery, seasoning and cook for around 10mins, until veg is softened. 2. Add stock and potatoes into the stock mixture and bring to a boil. Turn the heat down and let the stock simmer for an hour and a half. 3. Preheat your oven to 350°F. 4. Place turnips on a cookie sheet and cook in oven for 30 minutes. 5. Drain stock from stockpot, but keep potatoes in pot. Place the stock into another bowl/container. 6. Take a combination that is made up half of turnips and half of potatoes and place in food processor or blender. Pulse until well combined. Repeat until all turnips and potatoes have been blended. 7. Put the pureed mixture back into stockpot and add 10 cups of the stock. (You should have more than 10 cups. Save the rest of the stock for other recipes. It freezes well.) Bring the soup to a boil one more time, stirring to combine. Serve hot.

44G / 176KCALS 37G / 333KCALS 5G / 20KCALS

NO dairy

506

15 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

2 2

SWEET POTATO SOUP WITH ROSEMARY LUNCHES I’m going to put it out there: the BlendTec is the best thing that ever happened to soup preparation. I love mine for many reasons but what really sold me is that there is a setting just for soup. And it works so well! Previous blenders and food processors have given me so much trouble when I put hot liquid in them. My food processor would leak, and my blender would spit the liquid out and pop the top off (real helpful). So finally I’ve found a blender that can handle all my soup related demands. Now here’s the deal on this soup. I like it thick, so I use 2

cups of chicken broth. If you like it thinner, use 3-4 cups of broth. The spices used are cinnamon, garlic and rosemary. This is the blend I like – feel free to experiment with it but don’t skimp on the salt and pepper. Salt and pepper are going to make this soup even out, so it’s not TOO sweet. Another way to take the sweetness out of it would be to substitute another variety of potatoes like Hannah Potatoes or some other breed of white sweet potato. This recipe is both delicious and perfect as leftovers!

shopping SERVES 5

rosemary

• 2 lbs sweet potatoes, • Salt and pepper to taste peeled

SERVES 5

• Sweet potatoes, peeled (900g)

• 2 cups chicken broth

• 450ml chicken broth

• 1 teaspoon garlic powder

• 1 teaspoon garlic powder

• 1 teaspoon cinnamon

• 1 teaspoon cinnamon

• 2 teaspoons

• 2 teaspoons

rosemary • Salt and pepper to taste

directions 1. Place peeled sweet potatoes in a pot and fill with water to cover the potatoes. Bring the water to a boil, and then let it boil for about 20 minutes, or until the sweet potatoes are tender. 2. Place the boiled sweet potatoes and chicken broth in a blender (I use a BlendTec). Blend well. Add more broth if desired. 3. Add all the spices. Pulse a few more times until spices are evenly distributed. 4. Serve hot with some protein! It’s great with cooked sausage.

190G / 736KCALS 3G / 297KCALS 24G / 472KCALS

NO dairy

838

15 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

5 4

GARLIC ROASTED PORK SHOULDER LUNCHES For various reasons, I’m all about the wraps these days. Chicken salad wraps, Mexican wraps, (and now) pork shoulder wraps! They’re all so perfect for lunch because of their portability. Then there’s the culinary satisfaction that you can only derive from eating something delicious that’s been wrapped inside of something else delicious. This is one of the more complex recipes in this book, but believe me the effort is worth it.

After making the pulled pork part of this dish I had to come up with the best way to eat it. ‘Wrap’ came to mind. But what to add? It’s a basic slowcooked pork shoulder, and so in the traditional style, I figured adding some sweetness would be delicious. I cut up some fresh peaches I bought at the Farmer’s Market, placed them inside the lettuce and it was just spectacular.

shopping SERVES 6

• 1 small head garlic, crushed • 2 teaspoons salt • 3 tablespoons minced fresh oregano • 1 1/2 tablespoons apple cider vinegar

• 1 1/2 tablespoons fresh lemon juice • 1 (3-4 pound) pork shoulder • Lettuce, for wrapping • Sliced peaches, for the wraps

SERVES 6

• 1 small head garlic, crushed • 2 teaspoons salt • 3 tablespoons minced fresh oregano

• 1 1/2 tablespoons fresh lemon juice • 1 pork shoulder (1.3kg roughly) • Lettuce, for wrapping • Sliced peaches, for the wraps (150g)

• 1 1/2 tablespoons apple cider vinegar

directions 1. Combine the crushed garlic, salt, oregano, apple cider vinegar, and lemon juice in a small bowl. 2. Pat the pork shoulder dry with paper towels. Lay out several pieces of plastic wrap, overlapping (big enough to wrap around the whole pork shoulder after the seasoning is rubbed on), and place the pork shoulder on top. 3. Rub the seasoning over the entire surface of the pork shoulder. Wrap tightly in the plastic wrap. Place in a dish or on a tray and refrigerate overnight. 4. Remove the pork shoulder from the refrigerator and let warm to room temperature for 1 hour before removing the plastic wrap and placing on a roasting pan. Preheat the oven to 275°F. 5. Place in the oven, roast for 6 hours, until the meat is fork-tender. 6. Then wrap in a lettuce wrap and top with sliced peaches.

44G / 176KCALS 13G / 117KCALS 80G / 320KCALS

NO dairy

610

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3 2

CHICKEN SALAD WRAPS LUNCHES And now that we’re onto the exciting and limitless subject of wraps let’s talk about this recipe and what it can do for you. I wanted to be able to help those who wanted something a little more exciting than chilli cheese fries or reheated burgers, and I thought these wraps would be perfect for tailgating and stadium food. We’ve had great success with them so far. Now the thing about chicken salad is that it’s

one of those foods that people have decided is ‘healthy’ and which means that a lot of people also equate it with being ‘boring’. Not so for this recipe! This one should keep your mouth engaged with a combination of Creole Seasoning and extra interesting mayonnaise all wrapped up nicely with some delicious juicy chicken. Happy lunch-making (and eating).

shopping SERVES 6

• 1 whole roasted chicken or 2 lbs of chicken • 1⁄2 cup finely chopped celery • Juice from 1 lemon • 1⁄2 cup mayonnaise (see recipe below) • 1 teaspoon Creole Seasoning • 1 large egg, at room temperature

• 2 teaspoons lemon juice, at room temperature

SERVES 6

• 2 teaspoons lemon juice, at room temperature

• 50g finely chopped celery

• 1 cup light olive oil (or 1/2 cup olive oil + 1/2 cup avocado oil)

• 1 cup light olive oil (or 1/2 cup olive oil + 1/2 cup avocado oil)

• 1 whole roasted chicken or 450g of chicken

• 1/2 teaspoon salt

• Juice from 1 lemon

• 1/2 teaspoon Dijon mustard, optional • 1 wrap
 • 1/2 cup chicken salad • Extra mayo (optional)

• 80g-100g mayonnaise (see recipe below) • 1 teaspoon Creole Seasoning • 1 large egg, at room temperature

• 1/2 teaspoon salt • 1/2 teaspoon dijon mustard, optional • 1 wrap
1/2 cup chicken salad • Extra mayo (optional)

directions 1. Put cooked chicken in a food processor and pulse a few times into rough chopped pieces. Continue pulsing for about 30 seconds until the chicken is finely chopped. Note: If you turn “on” the food processor, your chicken will become a “paste” instead of very finely chopped. Don’t do this. 2. In a bowl, combine lemon juice, mayonnaise, salt, pepper, Creole Seasoning and blend well. 3. Toss chicken into the bowl, combine a few times with a spatula and throw in finely chopped celery. 4. 5.

6. 7.

Mayo Place the 1 egg, lemon juice, salt and optional Dijon mustard in a blender or food processor. Pulse a few times until frothy and blended. The key to this step is being patient and slow. Tablespoon by tablespoon start to add the olive oil, while the blender or food processor is on. Keep pouring slowly. It should take 2 to 3 minutes. If you rush this it will not emulsify. Wraps Lay wrap on a flat surface. Spread extra mayo if desired. Add chicken salad on top and spread evenly. Fold in two of the four sides of the wrap about 1/2 inch. (So fold top and bottom) Then take the other side and wrap it up tightly! Cut wraps in half or leave whole.

17G / 68KCALS 65G / 585KCALS 55G / 220KCALS

NO dairy

873

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4 3.5

EGG SALAD RECIPE LUNCHES Although I usually prefer to eat at home, sometimes I enjoy going out for dinner. We all like to treat ourselves now and then, right? Well, sometimes my idea “out to eat” is just the Whole Foods salad bar (I know, but it still counts!). I fill my bowl with fresh lettuce, hard boiled eggs, onions and bacon – canteen style. It’s simple - perfectly simple. Like any keen chef, I wanted to recreate this idea at home, and so the recipe you see before you was born.

This salad is basically hard boiled eggs, red onions, bacon, and some mayonnaise to bind it. It’s straightforward, super college-friendly, cheap, and great for batch cooking. I like making recipes like these on Sunday and then having them available as easy meals all week. During school, this salad comes in especially handy for a filling lunch. Some people get intimidated by making their own mayo, but it is a lot easier than you think – try it, you’ll see what I mean.

shopping SERVES 6

• 12 hard-boiled eggs

grapes, sliced almonds

SERVES 6

• 12 hard-boiled eggs

• 6-7 pieces of bacon, crumbled

• 6-7 pieces of bacon, crumbled

• 1 medium red onion, chopped into small pieces

• 1 medium red onion, chopped into small pieces

• Nom Nom Paleo’s Mayo Recipe Optional: raisins,

• Nom Nom Mayo Recipe (see website for details)

directions

1. Prepare all ingredients - cook the bacon, hard boil the eggs, chop the onion, and make the mayo. 2. Mix all ingredients together in a bowl, and add the mayo as a binder. 3. Store in refrigerator, and serve it cold.

• Optional: raisins, grapes, sliced almonds

4G / 16KCALS 81G / 729KCALS 73G / 292KCALS

NO dairy

1,099

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4.5 4.5

MEXICAN LETTUCE WRAPS LUNCHES When it comes to Mexican food, tortilla wraps are not always necessary – in fact, a Romaine lettuce will take you pretty far. This recipe is delicious evidence: lower calorie, Dad approved, and gluten free to boot. If, for some reason or another, you go grain free, the temptation for sandwiches and bread doesn’t make life nor lunch as easy as it should be. Which is where our versatile and tasty friend the lettuce comes in… I personally like to stuff things that already taste great into lettuce, roll it all up, and put a toothpick in

the top. It’s not hard. Most are served cold anyways, and stay fresh in my lunch box! Personally, I make these lettuce wraps with ground, grass fed beef, but they’re good with ground turkey, grilled chicken, or any other meat. You can stuff any of your favourite veggies in with the meat (I know I do). I like bell peppers and onions the best! Top it with salsa, and you’re golden.

shopping SERVES 3

• 1 lb grass fed ground beef • 1 teaspoon sea salt • 1 teaspoon ground pepper

powder • 2 tablespoons cumin • 1 red and 1 green bell pepper, cut into thin strips 1 Romaine lettuce

SERVES 3

• 450g grass fed ground beef • 1 teaspoon sea salt • 1 teaspoon ground pepper

• 1 teaspoon onion powder

• 1 teaspoon onion powder

• 1 teaspoon garlic

• 1 teaspoon garlic

powder • 2 tablespoons cumin • 1 red and 1 green bell pepper, cut into thin strips 1 Romaine lettuce

directions 1. Brown the ground beef in a frying pan, using a spoon to break up the meat while cooking. When about halfway done (half pink/half brown), add the peppers and the seasoning. Cook, stirring occasionally until the peppers are soft and the meat is brown. 2. To assemble the wrap, take a large lettuce leaf and add a couple of spoonfuls of ground beef and peppers. If you put too much on it you will not be able to roll the wrap. Spoon some salsa on the top. Start from one end of the lettuce and roll it up.

11G / 44KCALS 22G / 198KCALS 46G / 184KCALS

NO dairy

431

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4 4

CHICKEN SALAD WITH FRESH HERB DRESSING LUNCHES All I can say about this recipe is WOW! Truly like no other chicken salad; it’s actually the best I’ve ever had! (and no, I’m not just saying that, I’ve tried a lot of chicken salads… ) After the first bite, I just knew I had to share it with everyone! The salad can be served in a bowl, in an avocado “cup”, lettuce wraps, or bread (if you’re into that). I wish I could take credit for this one, but one of my favorite bloggers, Heather, from Multiply Delicious, came up with the original recipe.

Another plus: I find that chicken salad isn’t usually the quickest dish to make, but this one only takes about 30-35 minutes. And here’s the thing... it’ll actually save you time later in the week. How, you ask? Because then you can make it once and eat it for days after. When I’m studying and I know the week will be super busy with exams, I usually cook my food on Sunday for the next 7 days. This salad is also amazing left over.

shopping SERVES 5 • • • • • • • • •

4 skinless chicken breasts (about 2 pounds total) 4 bay leaves 1 quart organic low sodium chicken broth or vegetable broth 2 garlic cloves, finely chopped 1/2 cup unsalted, roasted almonds, finely chopped 1/2 large red onion, diced 1/2 a bunch asparagus, roasted and diced into small pieces 1/4 cup fresh basil, chopped 1/4 cup fresh parsley chopped

• 2 roasted bell peppers (red or yellow peppers), skin removed and diced (recipe below) • salt and pepper to taste Mustard Herb Dressing • • • • • • •

1/3 cup fresh parsley, tightly packed 1/3 cup fresh basil, tightly packed 2 tablespoons apple cider vinegar 1 tablespoon gluten-free Dijon mustard 1 teaspoon minced garlic 1/4 teaspoon sea salt 1/4 cup extra-virgin olive oil

directions To Roast Bell Peppers

1. Preheat oven to 450° fahrenheit . Line a baking sheet with foil and spray with coconut oil, set aside. Cut the peppers in half and clean out the seeds and innards. Place them on a baking sheet skin side up. Bake peppers for 15 to 20 minutes. Once the skins are brownish-black, remove from the oven and immediately place the peppers in a large ziploc bag. Close and let sit for 20 minutes or so (or until the peppers have time to cool and “sweat”). Once they have cooled you will be able to peel the skins right off. To Roast Asparagus 2. Toss asparagus in a little olive oil and season with a little salt and pepper. Roast in the 450° fahrenheit oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast. Remove and allow to cool before cutting into small pieces.

45G / 44KCALS 59G / 18KCALS 245G / 92KCALS

NO dairy

For Chicken Salad

3. Put the bay leaves and the chicken broth in a large pot with a lid and bring stock to a simmer. Add the chicken breasts to the pot. Return the broth to a simmer. Cover the pot. Turn off the heat. Let the chicken steep in the stock for 30 minutes to an hour.

4. While the chicken is cooking, chop the other ingredients – garlic, almonds, onion, asparagus, basil, parsley, roasted bell peppers – and add to a large bowl. Sprinkle with a little salt and pepper. 5. When the chicken breasts are cooked, remove them from the broth and let them cool. When they are cool enough to handle, shred the chicken breasts into bite-size pieces by hand. Mix the chicken pieces in with the rest of the ingredients.

1,645

30 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

8 8

DINNERS LOG IT, COOK IT, FUEL IT

in partnership with | monica bravo

GRAIN FREE CHICKEN PARMESAN DINNERS Want to try something Italian but…different? Then I have just the thing for you. As some of you may know I was the pickiest child ever. I wouldn’t touch meatballs and spaghetti, and I had never even heard of Chicken Parmesan until I was about 16 (crazy, huh?). Don’t you worry, I’m making up for it now. Anyway, in high school, a friend of mine started a food delivery service where he sold delicious Italian meals. Chicken Parmesan, Baked Brie, Green Bean

Bundles (etc.) All SO good. What a guy. Every time he did deliveries we ordered trays of Chicken Parmesan, and it was the perfect easy dinner. It was prepared ahead, so all it needed was some heating up in the oven and dinner was served. Naturally it seemed like a challenge and a good idea to come up with a grain free version, and after much experimentation – this is what I came up with. I hope that you like it as much as I do.

shopping SERVES 4

• 1 tablespoon Italian seasoning

• 2 lbs of skinless chicken • Salt and pepper, to breasts (3-4 chicken taste breasts) • 1/3 cup coconut oil • 2 eggs • 1/2 cup coconut flour • 1 tablespoon onion powder • 1 tablespoon garlic powder

directions

• 6 oz hard goat cheese, grated • 3/4-1 cup marinara sauce • Italian seasoning blend, for topping

SERVES 4

• 450g boneless skinless chicken breasts (3-4 chicken breasts) • 2 eggs • 50g coconut flour • 1 tablespoon onion powder • 1 tablespoon garlic powder

1. Place 1/3 cup coconut oil in a frying pan. I use a cast iron skillet. Heat to medium heat. 2. Crack 2 eggs into a bowl and whisk with a fork. 3. Mix coconut flour, onion powder, garlic powder, Italian seasoning and salt and pepper into a separate bowl. 4. Dip each chicken breast in egg mixture and coat well. Then dip each chicken breast into the dry mixture, coating well. 5. Fry each chicken breast on medium heat for 3-4 minutes each side. 6. Place chicken breasts on a baking sheet and distribute the cheese evenly on to each breast. Top with a scoop of marinara sauce, and sprinkle Italian seasoning on top. 7. Place in the oven on low broil, for 3 minutes or until the cheese is melted. Serve hot!

• 1 tablespoon Italian seasoning • Salt and pepper, to taste • 78ml cup coconut oil • 165g hard goat cheese, grated • 177g marinara sauce • Italian seasoning blend, for topping

11G / 44KCALS 62G / 558KCALS 101G / 404KCALS

NO dairy

1,005

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6.5 6.5

ORANGE DIJON GRILLED CHICKEN RECIPE DINNERS My friend Lindsey, who co-owns Opal Basil with her husband Chef Robert Vasquez, knows a few things about flavour – and has been kind enough to teach me a thing or two. She once told me that when she goes to buy groceries she picks the fruit with the most potent smell. So I started to do the same. One week I found some oranges that smelled delicious, and hit the double jackpot because they were also on sale.

My roommates and I eat tons of chicken – and it got to the point where I’d started to crave new textures and flavours – I wanted to shake things up a bit. So, later that week I had a ‘creative’ phase in the kitchen, and one of those oranges ended up in the recipe you are now reading about. It worked really well. These days I want to create new dishes with fresh ingredients and make each meal a special experience. To this end I planted a herb garden, which has opened many new doors for me in the kitchen.

shopping SERVES 2

• 2 boneless, skinless chicken breasts • 1/2 large orange, peeled • 1 medium sprig of rosemary • 1 tablespoon Dijon mustard • 1 tablespoon grass fed butter or ghee

• 1/4 cup chicken broth • Salt and pepper, to taste

SERVES 2

• 60ml chicken broth • Salt and pepper, to taste • 2 boneless, skinless chicken breasts • 1/2 large orange, peeled

• 1 tablespoon Dijon mustard • 1 tablespoon grass fed butter or ghee • 60ml chicken broth • Salt and pepper, to taste

• 1 medium sprig of rosemary

directions 1. Season the chicken with salt and pepper, and allow it to come to room temperature. 2. In a blender, blend the orange, rosemary, and Dijon mustard until combined. Put aside. 3. Heat 1/2 tablespoon of butter on a cast iron skillet to medium-high heat. Cook chicken until browned, about 3-4 minutes. Add the other 1/2 tablespoon of butter, if necessary, and flip chicken breast. Cook the other side until browned. 4. Remove chicken from cast iron skillet and put on a separate plate. 5. Add orange Dijon mixture to skillet with drippings. Bring to a boil, slowly adding the chicken broth when needed and constantly whisking the mixture. 6. Add the browned chicken, reduce the heat to medium-low, and cover the skillet, allowing to cook for 6-7 minutes. 7. Sprinkle with additional rosemary, if desired.

27G / 108KCALS 15G / 135KCALS 40G / 160KCALS

NO dairy

409

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

5.5 5

CAULIFLOWER SOUP WITH BACON AND CHIVES DINNERS If you’ve ever been to Louisiana or maybe another Southern state, you know that the cold here is a different kind of cold. It’s not like Colorado where the air is dry and brisk. No, when it gets cold here, the air is thick, wet and FREEZING. You’ll get a chill right to the bone and it’ll feel like your insides are freezing. And for this I’ve found no better cure but soup and hot beverages. Which is why I came up with this delicious (and hearty) recipe. It is perfect for the cold. My eat-

ing habits are quite... repetitive. There are weeks in winter when I eat this soup probably 5 out of 7 days, and each day it is just as delicious. I don’t think I’ll ever tire of it. Cauliflower soup may sound gross to you, but it really resembles a baked potato soup – the cauliflower adds some extremely satisfying thickness to go with some of that ‘tanginess’ imparted by the goat’s milk. You’ll never feel cold again.

shopping SERVES 4

• 2 Tablespoons ghee or pastured butter • 2 cloves of garlic, minced • 1 cup of chopped Trinity seasoning (onions, celery, bell pepper) • 1/4 cup almond flour • 1 cup goat milk (can use full fat coconut or

almond milk) • 4 cups chicken broth • 1 head of cauliflower, chopped • 4-5 slices bacon, cooked and crumbled • Chopped chives, for topping

SERVES 4

• 2 Tablespoons ghee or pastured butter • 2 cloves of garlic, minced • 250g chopped Trinity seasoning (onions, celery, bell pepper) • 25g almond flour

almond milk) • 960ml chicken broth • 1 head of cauliflower, chopped • 4-5 slices bacon, cooked and crumbled • Chopped chives, for topping

• 240ml goat milk (can use full fat coconut or

directions 1. Melt butter in a large stockpot over medium heat. Add garlic and Trinity Seasoning and cook until onions are translucent. 2. Add the almond flour, mix well and cook - stirring constantly for 2-3 minutes. 3. Gradually add the goat milk, stirring constantly. Then add the chicken broth. 4. Place your chopped cauliflower into the stockpot, and bring mixture to a boil. Turn down to medium-high, and cook until cauliflower is tender. 5. Now here you can mash the soup (for a thicker soup), or place the soup in small batches into a food processor. The latter will make a creamier soup. I used the food processor. 6. Top the soup with bacon and chives and serve HOT!

17G / 68KCALS 40G / 360KCALS 20G / 80KCALS

NO dairy

502

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3.5 3.5

CHICKEN STIR FRY RECIPE DINNERS I used to be big on hibachi! Maybe too big. I dreamt about fried rice covered in soy sauce (well, sometimes…) Luckily, I have found some…alternatives to my old ways. This recipe is one that brings the Asian flavours but is also healthy and delicious. Can’t argue with that. And there’s no soya either. Onto the subject of soya. What’s the problem, might you ask? Well here’s the thing: when you consume it, it actually mimics the hormone oestrogen. Oestrogen is what makes females physically feminine. So if

you are a male, and you consume tons of soya products, your body starts to use it as oestrogen, which supresses your testosterone. Which is no good for your manly figure. A true story: when making the movie The Help (which is one of my top 3 favourites), the actress Jessica Chastain was asked to gain weight. In order to make her curvy and feminine, she consumed excessive amounts of soya! And it worked, she has such a curvy figure in the movie! Bear this in mind, boys…

shopping SERVES 4

• 2-3 lbs of chicken breast, cut into chunks • 1 large head of broccoli, stems removed • 1 red pepper, cut into matchsticks • 1 green pepper, cut into matchsticks • 1 medium yellow onion

• 1/4 cup Coconut Aminos • Coconut oil, for coating the skillet or wok • Salt and pepper, to taste • Optional: mushrooms, sugar snap peas, etc.

SERVES 4

• 60ml Coconut Aminos


• 1 large head of broccoli, stems removed

• Salt and pepper, to taste

• 900g - 1.3kg of chicken breast, cut into chunks

• 1 red pepper, cut into matchsticks

• Coconut oil, for coating the skillet or wok

• Optional: mushrooms, sugar snap peas, etc.

• 1 green pepper, cut into matchsticks • 1 medium yellow onion

directions 1. Using a cast iron skillet or a wok, add coconut oil on high heat. Once heated, add onions and pepper. Season with salt, pepper, and Coconut Aminos. Cook until soft, then remove and place in another bowl. 2. Add broccoli to the wok and cook until soft. Season with salt, pepper, and Coconut Aminos. Remove and place in bowl with onions and peppers. 3. Cook chicken in the wok until it is cooked all the way through. This will take 7-10 minutes. 4. Add back in vegetables, and season well with Coconut Aminos. Serve hot.

17G / 196KCALS 22G / 198KCALS 173G / 692KCALS

NO dairy

1,070

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 5.5

LEMON ROSEMARY CHICKEN RECIPE DINNERS Photography has become quite a passion of mine! I’m not always one to brag, but I’m actually very proud of the photos I took for this recipe. I love a good cast iron skillet, and this chicken came out as simultaneously photogenic and delicious (which is not always the case!). One thing I learned about photography is that it is all about the lighting! And that it’s also about perspective. We all have our own photographic style, and we are all attracted to different looks and feels in a

picture. I’m not sure what my style is, and it’s often hard for me to channel my creative side, but taking pictures of food seems to help! I like to post pictures of my food daily, and unfortunately I probably spend more time on Instagram than my blog. It’s strangely addictive... Anyway, all talk of photography aside, this recipe is as delicious as it is photogenic, if I do say so myself. But you can’t eat a pretty picture - so try making this one for yourself…

shopping SERVES 4

• 1/4 cup olive oil

• Salt and pepper, to taste

SERVES 4

• 60ml olive oil

• 4 chicken breasts

• 4 chicken breasts

• 1 1/2 sweet potatoes, cubed

• 195g sweet potatoes, cubed

• 1 large lemon, squeezed

• 1 large lemon, squeezed

• 1 large lemon, sliced

• 1 large lemon, sliced

• 2 tablespoons rosemary

• 2 tablespoons rosemary

• 5 garlic cloves, crushed

• 5 garlic cloves, crushed

directions

1. Preheat the oven to 450° fahrenheit . 2. Add olive oil to a large cast iron skillet or to a roasting pan, and heat over medium-high heat. If working with a roasting pan, you may need to use it over two burners. 3. Sprinkle desired amount of salt and pepper over chicken breasts. Then place the chicken breast sides down in the pan. Add the cubed sweet potatoes, and cook in pan/skillet for 8-10 minutes or until the chicken is browned. 4. Turn the chicken over and pour lemon, rosemary, and garlic over the chicken and potatoes. Top with sliced lemons. 5. Bake at 450 fahrenheit° for 40-45 minutes, or until the chicken is done. This varies for each oven.

• Salt and pepper, to taste

20G / 80KCALS 35G / 315KCALS 63G / 252KCALS

NO dairy

658

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4.5 4.5

TOMATO BASIL SOUP DINNERS Do you need a hot soup recipe to help get you through a cold winter? This might be what you’re looking for. I don’t know about the weather where you live, but here in Louisiana it can sometimes get COLD, and we are not used to it. SO not used to it that all kinds of stuff gets cancelled or delayed because of the ice. Like my classes. To warm up, I often default to making this Tomato Basil Soup. It’s perfect because I can

cook once and eat twice, three times, or even four! I’m all for convenience – especially when it’s too cold for much else. Anyway, I was inspired to make my own take on this recipe after trying a vegan version at one of my favourite spots in lovely Baton Rouge. To get that creamy texture, I substituted coconut milk for the heavy cream or milk that you find in a lot of ‘conventional’ soups. The results were exciting.

shopping SERVES 6

• 4 cans whole tomatoes, crushed (I use 2 large 28 oz cans instead of 4 smaller ones) Note: check for ones without added sugar • 4 cups tomato juice and part vegetable broth or chicken broth (I use 2 cups tomato juice and 2 cups chicken broth) • 12 -14 fresh basil

leaves • 1 cup coconut milk • 1/4 lb butter • Salt and cracked black pepper to taste

SERVES 6

• 4 cans whole tomatoes, crushed Note: check for ones without added sugar

• 240ml coconut milk • 113g butter • Salt and cracked black pepper to taste

• 950ml tomato juice and part vegetable broth or chicken broth (I use half tomato juice and half chicken broth) • 12 - 14 fresh basil leaves

directions 1. Combine tomatoes, juice and/or broth in stockpot. Simmer for 30 minutes. Purée, along with basil leaves, in small batches in a food processor, blender or better yet, a hand-held immersion blender right in the pot. Return to pot and add coconut milk and butter while stirring over low heat.

81G / 324KCALS 12G / 108KCALS 16G / 64KCALS

NO dairy

515

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

2.5 2

SMOTHERED APPLE AND ONION PORK CHOPS DINNERS As a way to celebrate New Year 2014, my Mum and I whipped up this amazing new recipe. I call it Smothered Apple and Onion Pork Chops. Although I do believe food is, in a way, ‘fuel’ and shouldn’t be used as a system of rewarding yourself, I also believe that it’s a way of celebrating life. It’s nourishment to the soul and body. As humans this is something we all have in common – the recipe you are reading about tastes nothing short of a celebration – and it was perfect for ours.

When making this meal, Mum used her talents for adapting a recipe’s ingredients, Dad used his skills with the cast iron skillet, I photographed, and my sister set the table. In order to celebrate us all being together and the New Year, we went around the table discussing our favourite days of 2013. Basically we turned what could have been an ‘ordinary’ dinner into a Thanksgiving and New Years celebration. And to me, this is what enjoying food should be all about.

shopping SERVES 4

• 4 (6 - 8 oz) bone-in
pork chops (1 - 1 ¼” thick) 
 • 1 teaspoon sea salt 
 • 1/2 teaspoon ground black pepper 
 • 2 tablespoons olive oil 
 • 2 organic Granny Smith apples, cut into 1/2” thick wedges 


• 1 medium yellow onion, thinly sliced • 1/3 cup chicken broth • 1 cup coconut milk • 1/4 cup organic Dijon mustard • 2 tablespoons honey • 6-8 fresh rosemary sprigs

SERVES 4

• 4 bone-in pork chops (1 - 1 1/4” thick) • 1 teaspoon sea salt

• 1 medium yellow onion, thinly sliced 
 • 80ml chicken broth 
 • 240ml coconut milk 
 • 70g organic Dijon mustard 


• 1/2 teaspoon ground black pepper

• 2 tablespoons honey 


• 2 tablespoons olive oil • 2 organic Granny Smith apples, cut into 1/2” thick wedges

• 6-8 fresh rosemary sprigs 


directions 1. Preheat oven to 450° fahrenheit. Sprinkle both sides of chops with salt and pepper. Cook in hot oil in a 12” cast iron skillet over medium heat for 5-6 minutes on each side or until golden brown. Remove pork from skillet. 2. Add apples and onions to skillet and cook 4-5 minutes, stirring occasionally, or until browned. Remove from skillet. 3. Add broth to skillet and cook 1-2 minutes, stirring constantly to loosen browned residue from skillet. Whisk together coconut milk and mustard. Add to skillet and cook for 1-2 minutes, or until bubbly, stirring constantly. 4. Remove skillet from heat. Stir in honey. Return pork to skillet and turn to coat. Top with apples, onions and rosemary. 5. Bake for 10 minutes or until just beginning to bubble. Remove from oven and let stand for 5 minutes before serving.

79G / 316KCALS 51G / 459KCALS 54G / 216KCALS

NO dairy

1,170

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

7 6.5

CHICKEN NUGGETS DINNERS Let me tell you a little bit about my relationship with chicken nuggets (and don’t we all have a relationship with chicken nuggets?). They were a huge part of my childhood. No matter where we went to eat, I ordered chicken nuggets. Breakfast, lunch, dinner - whatever. It was a thing known to my family and friends: I ate nothing but chicken. And if there was no chicken, I just wouldn’t eat! (…well, at least I was consistent) So after beginning a more healthy lifestyle, I gave

up my nearly continuous and much beloved diet of Raising Cane’s and Chic-Fil-A for something a little easier on the body. Wanna see how I did it? Here’s the recipe. It’s delicious, ‘nuggety’ and it still hits the spot. it’s also a hell of a lot better for you. Plus it works out cheaper if you make it for yourself. The chicken nuggets taste great, you feel great and life is good!

shopping SERVES 4

SERVES 4

• 2 eggs

• 2 eggs

• 1/2 cup coconut flour

• 50g coconut flour

• 1 tablespoon onion powder

• 1 tablespoon onion powder

• 1 tablespoon garlic powder

• 1 tablespoon garlic powder

• Salt and pepper to taste

• Salt and pepper to taste

• 2 lbs of chicken breasts

• 900g chicken breasts

directions 1. Add 1/3-1/2 cup coconut oil to a frying pan. Bring to medium heat. 2. Cube chicken into nuggets. 3. Dip into egg mixture and coat well. 4. Dip into dry mixture (coconut flour, seasonings) and coat well. 5. Fry on medium heat for 2-3 minutes each side.

33G / 132KCALS 29G / 261KCALS 138G / 552KCALS

NO dairy

970

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 5.5

GUACAMOLE BURGER RECIPE DINNERS Need more dinner ideas? This Guacamole Burger Recipe will make an ordinary dinner into an extraordinary dinner. Because burgers full of guacamole – obviously. Although this isn’t much of a recipe (it’s almost too simple), it’s a great idea. Like my Avocado in an Egg, it’s one of those things that’s easy enough to enjoy daily (and there are times when I do). As for how I like it? I personally like to chill the guacamole to contrast with the hot burger. You may prefer a slightly different approach – it’s all good.

I’ve also found this recipe/idea to be very college friendly. Buying grass fed ground meat is not expensive - usually $5-7 a pound, which can make 3-4 burgers. 3-4 meals in $7! That is way better than any drive-thru or restaurant meal. Consider how much you pay for a burger at a restaurant nowadays, usually between $10-20 dollars, right? If you’re in the US and can’t find a local grass fed retailer, try looking online at Topline Foods.

shopping SERVES 4

SERVES 4

• 2 tablespoons coconut oil

• 2 tablespoons coconut oil

• Salt & pepper

• Salt & pepper

• 1 mashed avocado

• 1 mashed avocado

• 1 1/2 lbs grass-fed ground beef

• 680g grass-fed ground beef

directions 1. Divide the meat into 4 equal portions. Make a depression in the centre of the patty with your thumb. 2. Season with salt & pepper. 3. Add oil to cast iron skillet, and heat until the oil is shimmering. 4. Cook patties for 3-4 minutes on each side, or until golden brown. 5. Top with bacon & sautéed onions. 6. Then top with a mashed avocado, chilled. You can add onions, garlic, bacon, or even a boiled egg to your guacamole.

11G / 8KCALS 105G / 378KCALS 134G / 88KCALS

NO dairy

1,576

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

10 10

HERB TOPPED STEAK DINNERS In this girl’s humble opinion, there’s nothing more satisfying than a juicy piece of steak when you’re really hungry. Most people enjoy steak topped with butter, blue cheese, or vegetables, but for the longest time I’ve been a Plain Jane when it comes to my food. I’ve always said no sauces, no toppings, and “please don’t make me try something new!”. This all changed when I started to care more about the quality of food I put into my body. My palate flipped a 180 and my eyes were opened.

Now I’m willing to throw together many different flavours in search of a beautiful dish. And this Herb Topped Steak is a beautiful dish. When you still eat a Standard American Diet (‘The SAD’, and yes it is very sad), you often don’t get much variety. It’s the same old corn, wheat and soy showing up in everything. After I left the SAD way of eating, I found flavour and lots of it. Fresh herbs are a wonderful way to turn a simple dish into a masterpiece!

shopping SERVES 3-4

• 1 New York strip steak, or your favorite cut • 1 tablespoon of ghee or coconut oil 
 Herb Topping 


• 2 tablespoons balsamic vinegar

SERVES 3-4

• 200g sirloin steak, or your favorite cut

• 2 tablespoons balsamic vinegar

• 10g tablespoon of ghee or coconut oil Herb Topping

• 6 garlic cloves, peeled 


• 6 garlic cloves, peeled

• 1/3 bunch of fresh parsley 


• 10g of a bunch of fresh parsley

• 1/4 cup olive oil 


• 60ml cup olive oil

directions 1. Preheat oven to 400°F. 2. Heat oil or ghee on high heat in a cast iron skillet. Sear steak for 1 minute on each side. 3. Place skillet and steak in oven for 6-8 minutes – this will result in a medium rare steak. 4. While steak is cooking, prepare topping. Topping 5. Place all ingredients in a food processor, making sure to not over pulse. Garlic should look chopped, not pureed. Add a tablespoon on top of each steak.

7G / 28KCALS 59G / 531KCALS 31G / 124KCALS

NO dairy

851

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

5 4.5

HERB TOPPED TURKEY STEAK DINNERS Turkey has certainly become one of my favourite game meats. As a kid, I hated variety in my food. I literally only ate pizza and chicken nuggets. But you can only do that for so long. Today I try to make up for those days by getting as much variety as I can – which is so much more fun. I wish I’d started sooner! And speaking of variety, you’re going to find some in this lemon rosemary turkey breast recipe. It is to DIE for!

Rosemary is one of my favourite herbs and can really help a quite plain meat taste delectable. The key to bringing out the spectacular in this dish is in how you marinade it. Leave the turkey in olive oil, mustard, and lemon for up to 24 hours. This is important. One time I skimped on this step and it came out too dry – which can happen with turkey if you’re not careful. Don’t say I didn’t warn you.

shopping SERVES 4

• About 2 pounds of wild turkey breast

• 1 tablespoon rosemary • Salt and pepper, to taste

SERVES 4

• 1 tablespoon rosemary • Salt and pepper, to taste

• About 900g of wild turkey breast

• 1/4 cup lemon juice

• 60ml lemon juice

• 1/2 cup extra virgin olive oil

• 120ml extra virgin olive oil

• 1 tablespoon Dijon mustard

• 1 tablespoon Dijon mustard

• 2-3 cloves garlic, minced

• 2-3 cloves garlic, minced

directions 1. Marinade turkey breast in lemon juice, olive oil, and Dijon for up to 24 hours. 2. Put turkey breast into a baking dish. Top with garlic, rosemary, salt and pepper. 3. Cover dish, and bake in oven for 45 minutes to an hour on 350 Fahrenheit.

38G / 152KCALS 28G / 252KCALS 153G / 612KCALS

NO dairy

1,067

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6.5 6

GRASS-FED HAMBURGERS DINNERS Sometimes we don’t feel like cooking extravagant meals, and we just need a HAMBURGER. Hamburgers for dinner. Hamburgers for lunch. Hamburgers whenever. We know a good thing when we see it, right? There’s a reason why they’re so popular the world over. Perfect when served on their own, and versatile enough to go with any other number of ingredients - this is about as stripped down as it gets – just the patty and nothing else. The basis of a perfect hamburger.

People tend to label hamburgers as ‘unhealthy’, but like anything, if it fits in with your macros and your calories for the day, you’re golden. When, like we have here, you subtract all the sauces, patties, milkshakes, cheese, and various other fried things that end up as part of your burger – what you have is actually quite high in protein and good fats. So don’t be shy about the burger. Love the burger.

shopping SERVES 4

SERVES 4

• 2 tablespoons coconut oil

• 2 tablespoons coconut oil

• Salt & pepper

• Salt & pepper

• 1 1/2 lbs grass fed ground beef

• 680g grass fed ground beef

directions 1. Divide the meat into 4 equal portions. Make a depression in the centre of the patty with your thumb. 2. Season with salt & pepper. 3. Add oil to cast iron skillet, and heat until the oil is shimmering. 4. Cook patties for 3-4 minutes on each side, or until golden brown. 5. Top with bacon & sautéed onions.

0G / 0KCALS 82G / 738KCALS 109G / 436KCALS

NO dairy

1,236

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

8 7.5

CAST IRON BLACK DRUM RECIPE DINNERS In Louisiana we are fortunate to have an abundance of fresh seafood. The small seafood markets are a blessing and offer an opportunity to score the freshest produce available. It’s so wonderful. For fellow fans of ‘Big Easy’ type cuisine (wherever in the world you happen to live), seafood should be a staple of the diet. Particularly local seafood (if you can get it!) – and every area has its own, unique specialties. As for my area – we have this. Black Drum is a

relative of the redfish and is readily available, unlike its cousin (made famous blackened by Chef Paul Prodhomme). The great thing about fresh drum fish is that you really don’t need to get too creative! My cooking preference is a cast iron skillet over a medium to high heat. I tend to use raw pastured butter that I get from the Seaside Farmer’s Market in the Florida Panhandle. It’s such a simple dish and it comes out great every time.

shopping SERVES 4

• Black Puppy Drum Fish • Olive Oil • Pasture Butter • 1 lemon • Seasoning

SERVES 4

• Black Puppy Drum Fish or fresh Tuna • 20ml Olive Oil • 40g Pasture butter • Lemon • Seasoning

directions 1. Season both sides of the black drum fillet or tuna steak. I used Chef Paul’s Seafood Magic. 2. Place your cast iron skillet on a medium to high heat, coating the bottom with olive oil and two tablespoons of butter. 3. Place the drum in the skillet or tuna steak. Cook for 5 minutes and flip. I squeeze lemon over the fish at this point. 4. Cook for another 5 minutes and flip again. Squeeze more lemon. 5. Cooking time is really contingent upon the thickness of the fillet. Experience will be your guide. If need be take your metal spatula and cut into part of the fillet to see if it is done.

0G / 0KCALS 45G / 405KCALS 69G / 276KCALS

NO dairy

701

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4.5 4.5

GRAIN-FREE & PRIMAL PIZZA CRUST RECIPE DINNERS PIZZA! When I was younger, my Mum used to take me out for a pizza probably once a week. It was one of the few things I’d always eat (I was a picky eater, in case you had forgotten…). Skipping forward a few years when I realised I had some issues with grains, I knew I had to come up with an alternative pizza crust recipe. It wasn’t a matter of ‘if’ but ‘when’. So here we go!

Another thing: unlike the gluten-free crusts you may find at the store, this crust is entirely GRAIN free too. Which means no rice or other starchy grains. Which is great for the low carbers amongst us. Instead we use cauliflower and cheese. If you can tolerate dairy, want to indulge, but the overdose of grains could be troublesome, then this recipe was made for you. Nobody need be deprived of pizza ever again.

shopping SERVES 2

• 1 cup cooked, riced cauliflower

• Toppings - pizza sauce, shredded cheese, and other pizza toppings

SERVES 2

• 250g cooked, riced cauliflower

• 1 cup shredded mozzarella cheese

• 100g shredded mozzarella cheese

• 1 egg, beaten

• 1 egg, beaten

• 2 teaspoons of Italian seasoning (or oregano, garlic and garlic salt)

• 2 teaspoons of Italian seasoning (or oregano, garlic, and garlic salt)

• Olive oil

• Olive oil

• Toppings - pizza sauce, shredded cheese, and other pizza toppings

directions 1. Chop up raw cauliflower; break florets into somewhat even pieces. 2. Add to food processor and pulse until at rice-like consistency. Note: it is important not to over pulse or you may puree it. 3. Take the now riced raw cauliflower: you can either microwave for 10 minutes OR cook in coconut / olive oil in a pan. To make Pizza Crust 4. Preheat the oven to 450° fahrenheit. 5. In a medium bowl stir together 1 cup cauliflower, egg, and cheese. Stir in Italian seasoning. Transfer to the cookie sheet and form into 9” pizza crust. Brush olive oil over top of mixture. 6. Bake at 450° fahrenheit for 15 minutes (without toppings). 7. Remove from oven and add toppings. 8. Place in oven on broil at high heat just until cheese is melted (2-3 minutes)

15G / 60KCALS 32G / 288KCALS 32G / 128KCALS

NO dairy

476

20 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 6

DESSERTS LOG IT, COOK IT, FUEL IT

in partnership with | monica bravo

DARK CHOCOLATE BARK (SALTED WITH MACADAMIA NUTS) DESSERTS I probably don’t even need to write out the recipe for this one, it’s more about sharing this delicious (and quite simple) dessert idea. How’s it work? Basically you melt a dark chocolate of your choice, lay it on parchment paper, and then top it with nuts and sea salt. It’s that easy. A note of caution: this stuff is like crack, so be careful. Or not. Or maybe I just thought it was like crack because I managed to eat most of it – leaving just

a few pieces for my Dad and my sister. Yeah, they were definitely mad at me for a while. So I made it up to them by making another batch – which ended up ‘more equally distributed’. I think there should definitely be a ‘you snooze, you lose’ rule for this dessert – because ‘moreish’ does not even begin to describe it. Do bear this in mind but remember also that ‘sharing is caring’! Can we try to do both?

shopping SERVES 10

SERVES 10

• 2/3 cup of macadamia nuts, chopped

• 250g-300g of macadamia nuts, chopped

• 2 85% dark chocolate bars (I use Lindt)

• Sea salt, to taste

• 2 85% dark chocolate bars (I use Lindt)

• Sea salt, to taste

directions 1. Melt the chocolate in microwave for 30 second increments at power level 5, stirring every 30 seconds. 2. Once melted, lay the chocolate on parchment paper. Top with nuts and sea salt. 3. Break apart with hands and store in fridge to cool for a few hours.

57G / 228KCALS 187G / 1683KCALS 25G / 100KCALS

NO dairy

1,896

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

6 5.5

GRAIN FREE CHOCOLATE CAKE RECIPE DESSERTS This cake turned out so much better than I expected it to. It was one of those days where I just sorta threw in some ingredients, hoped for the best, and it worked. I love days like that. No disasters. I baked this cake in a loaf pan and then cut it like slices of bread. The presentation was beautiful and perfect for our Thanksgiving table! I’m telling you, sometimes I have way too much fun baking and photographing food. Actually, I take that back, you can never have too much

fun baking and photographing food. To be fair; I’m not really into making and eating elaborate desserts on a regular basis (grain free or not). I’d rather save them for special occasions like Thanksgiving, which is when I first served this cake. There are times and places for gratuitous cake consumption, and I think that the holidays are one of them. This recipe will make your next festival as festive as can be…

shopping SERVES 8

• 16 oz of dark chocolate (2 bars) 
 • 1/2 cup coconut milk 
 • 2 eggs 
 • 1 banana 
 • 2 tablespoons honey 
 • 1 cup of almond flour 
 • 1/2 teaspoon sea salt 


• 1/2 teaspoon baking soda

SERVES 8

• 1/2 teaspoon baking soda

• 200g Dark chocolate • 120ml coconut milk
 • 2 eggs • 1 banana • 2 tablespoons honey
 • 100g almond flour
 • 1/2 teaspoon sea salt

directions 1. Grease one 8x4 loaf pan with coconut oil and preheat oven to 350 fahrenheit°. 2. Melt one bar of dark chocolate and coconut milk in a small saucepan on low heat. 3. Remove from heat - stir eggs, honey and mashed banana into mixture. 4. Stir in almond flour, baking soda, and salt. 5. Pour batter into loaf pan. Top with other chocolate bar, broken into pieces. 6. Bake for 20-25 minutes.

116G / 464KCALS 99G / 891KCALS 41G / 164KCALS

NO dairy

1,426

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4.5 4

HOMEMADE REESE’S CUPS DESSERTS HALLOWEEN! One of my favourite holidays ever! I love the dressing up, the atmosphere and enjoying all the festivities. And I enjoy it so much more if I don’t splurge on all that Halloween candy. As a kid, my sister and I would fight over the Reese’s from our Halloween stashes. I knew, back then, that too much sugar made me feel terrible, but every year I’d still eat so much of it! And then feel sick. So very sick. Kid logic, ugh.

Anyway, I recently came up with a far better way to get my Reese’s fix. It’s Halloween without the multi day ‘food hangover’. These homemade (and dare I say ‘improved?’) Reese’s Cups are made with a magnificent combination of dark chocolate and almond butter. Any good nut butter will do (though you can use the recipe in this book), and the darker the chocolate the better! I like to look for chocolate with the least amount of sugar - because too much sugar masks the bold, delicious flavour of chocolate! Enjoy.

shopping SERVES 10

• 7 oz (about 2 bars) of dark chocolate (8590%) • 1/2 cup almond butter

SERVES 10

• 200g Dark chocolate (85- 90%) • 110g cup almond butter

directions 1. Melt dark chocolate in a double boiler on the stove. 2. Fill the mini muffin tins halfway with this melted dark chocolate. 3. Add a spoonful of almond butter. 4. Top remainder of muffin tins with chocolate. 5. Freeze for at least 15-20 minutes.

74G / 296KCALS 92G / 828KCALS 30G / 120KCALS

NO dairy

1,180

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3.5 3.5

GLUTEN FREE BROWNIES – REVAMPED DESSERTS Brownies are an art. A test of the baker’s skill. One that you never really master, but can always continue to improve upon. There are so many approaches to take, so many people experimenting on them and everybody has their own take on what tastes best. These ones are a spin off of / improvement upon my Baker’s Bar, and are my current, ultimate recipe. They are the result of many trials and errors (heck I’m not even sure what version we’re onto now) and I am very proud of them. The original brownie was certainly NOT gluten free.

There are a few origin myths as to how brownies came about but we’re pretty sure that they were invented around 1893 in Chicago when a prominent local socialite, Bertha Palmer, asked her husband’s pastry chef to come up with something that was “like a cake, but smaller” (I assume that cupcakes weren’t an option?). This was the eventual result and we’ve been tweaking the recipe ever since. So here’s to that nameless pastry chef!

shopping SERVES 6

• 4 oz of an unsweetened chocolate baking bar • 1/2 cup butter • 1/4 cup oil • 1/2 cup maple syrup • 1 large egg • 1/2 teaspoon vanilla • 1/2 cup coconut flour

directions

• 1/2 cup coconut milk

SERVES 6

• 120g of an unsweetened chocolate baking bar • 110g butter • 60ml oil • 120ml maple syrup • 1 large egg • 1/2 teaspoon vanilla • 50g coconut flour

1. Preheat oven to 350 fahrenheit. 2. Melt butter and chocolate. 3. Add all ingredients in a mixing bowl. Mix with a spoon or spatula. 4. Bake for 28-30 minutes. 5. Cool in fridge.

154G / 616KCALS 92G / 828KCALS 31G / 124KCALS

NO dairy

1,370

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

7 7

BLUEBERRY MUFFIN RECIPE DESSERTS Starbucks blueberry muffins... mmmm... Imagine, if you will, a blueberry muffin without any grains, refined sugar, or dodgy ingredients. Well, I have created one - and here’s the recipe! In the summer of 2013, whilst I was travelling to North Carolina, Disney, and Destin, my roommates were busy testing recipes (because they’re amazing) One of them sent me a picture of these along with the caption “these muffins are the best thing I’ve ever tasted!!” (exclamation marks included for emphasis). I didn’t believe it until I had one myself. But yeah, she was onto something.

I’m not going to lie, back in my more…hedonistic days, I used to get a Frappuccino AND a muffin anytime I went to a coffee shop. And I went for coffee quite often. Since the Frappuccino didn’t have enough sugar (and you know I’m being sarcastic right?) I added a muffin to the equation. My body got a little sick of this over the years, so I kicked the habit and have never felt better. These days I might make a nice Bulletproof Coffee and one of these delicious grain-free muffins instead. It tastes just as good, and feels so much better.

shopping SERVES 6

• 1/4 cup coconut milk

• 1 tablespoon coconut flour

• 1 cup fresh or frozen blueberries

• 2 1/2 cups almond flour

• 1/4 teaspoon salt 
 • 1/2 teaspoon baking soda 


• 2 eggs


• 2-3 tablespoons cinnamon

SERVES 6

• 60ml coconut milk

• 1 tablespoon coconut flour

• 100g fresh or frozen blueberries

• 250g almond flour

• 1/4 teaspoon salt • 1/2 teaspoon baking soda

• 1 tablespoon vanilla 


• 1 tablespoon vanilla


• 1/4 cup coconut oil 


• 60ml coconut oil


• 1/4 cup maple syrup 


• 60ml maple syrup

directions

1. Preheat oven to 350° fahrenheit. Line a 12 count muffin tin and lightly oil with coconut oil. 2. In a mixing bowl (I use a KitchenAid) mix almond flour, coconut flour, salt, and baking soda and stir to combine. 3. Pour in coconut oil, eggs, maple syrup, coconut milk, and vanilla; mix well. 4. Fold in blueberries and add cinnamon. 5. Distribute into muffin tin. Sprinkle with additional cinnamon. 6. Bake for 22-25 minutes. Allow to cool and enjoy!

• 2 eggs

• 2-3 tablespoons cinnamon

60G / 240KCALS 65G / 585KCALS 32G / 128KCALS

NO dairy

897

10 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

7 6.5

FLOUR-LESS FUDGY BROWNIE RECIPE DESSERTS As long as I can remember, I have always loved anything chocolate - and warm, oven fresh brownies are a particular favourite. Now let me tell you, I have tried what feels like countless recipes in my quest for the ultimate flour-less brownie. Many were terrible, some were ‘OK’ and a few were quite good. This Flour-less Fudgy Brownie Recipe blew them all out of the water. And, as well as being super delicious, these brownies are super easy to make. Which, at my place, means lots of brownies, lots of the time.

How, you might ask, can it taste almost exactly like a ‘regular’ brownie despite the lack of flour? Honestly, I have no idea. What I do know is that there are definitely occasions for treats, and these flour-less fudgy brownies are much more wholesome than the kind that you’d buy in a store. They usually work out cheaper too. I’m also pretty sure that you may want to lick the bowl afterwards. And that you wouldn’t be the first! Guilty as charged…

shopping SERVES 6

SERVES 6

• 1 cup unsweetened cocoa powder

• 1 cup unsweetened cocoa powder

• 1/4- 1/3 cup maple syrup

• 100g cup maple syrup

• 4 large pastured eggs

• 1/3 cup extra virgin coconut oil • 2 teaspoons vanilla extract

• 4 large pastured eggs

• 70g cup extra virgin coconut oil • 2 teaspoons vanilla extrac

directions 1. Preheat oven to 350°fahrenheit. 2. Mix ingredients in a large bowl with a mixer or KitchenAid. 3. Pour into 4 x 8 loaf pan. 4. Bake for 20-25 minutes. 5. Let cool before eating, or place in fridge until cool (about 10 min).

62G / 248KCALS 35G / 315KCALS 28G / 112KCALS

NO dairy

520

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

3 3

COOKIE DOUGH BAR DESSERTS I’ve worked out a way to improve upon the conventional version of ‘watching movies all day as you hover over an entire bowl of raw cookie dough’ (yes, it is possible to make this experience even more exciting, keep reading…). The trick is to up your game on the cookie dough. You need a better recipe, and I have just the one for you. Actually, of all of the things I have come up with so far, this one is one that I’m most proud of, a personal

favourite. It mimics the taste and look of a delicious chocolate chip cookie but without the grains, refined sugars, and other hidden chemicals found in a storebought cookie. Although this recipe is gluten-free, dairy- free, and positively delicious, I probably don’t need to remind you that it’s still a cookie dough bar and that doesn’t mean you should try to eat your bodyweight in it (much as you might want to). How many films can you watch in a single day anyway?

shopping SERVES 6

• 3/4 cup of dark chocolate, chopped (I use Lindt 85%) or dark • 1.5 cups of almond flour 
 chocolate chips • 2 tablespoons of • Dash of salt coconut flour 


SERVES 6

• 1/2 cup of melted coconut oil 


• 1/2 cup of melted coconut oil 


• 1/4 cup of organic maple syrup 


• 60ml of organic maple syrup 


• 1 tablespoon of Mexican vanilla extract 


• 1 tablespoon of Mexican vanilla extract 


• 150g of almond flour • 2 tablespoons of coconut flour

• 130g of dark chocolate, chopped (I use Lindt 85%) or dark chocolate chips • Dash of salt

directions 1. Mix flours and salt together. 2. Add coconut oil, syrup, chocolate, vanilla and stir well. 3. Place dough into tray and flatten out with spoon. 4. Place in freezer for 20 minutes until hardened to enjoy promptly, or place in refrigerator and wait a little longer.

45G / 180KCALS 76G / 648KCALS 26G / 104KCALS

NO dairy

912

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving

4.5 4

TOPPINGS, DRESSINGS, SEASONINGS LOG IT, COOK IT, FUEL IT

in partnership with | monica bravo

COFFEE CREAMER TOPPI

NGS & DRESSINGS

For a long, long time I’ve been experimenting, trying to come up the ultimate dairy-free coffee creamer. One morning I had my Eureka moment and this was the result. I shall never forget it! One of my favourite things to do in winter is cuddle up and drink coffee. I’m probably not a coffee addict (at least I don’t think I am), but I sure enjoy the experience of a cup of coffee. I could probably wax lyrical about my love affair with a ‘Cuppa Joe’, but that’s one for another time and another book, perhaps. Coffee creamers are usually really, really bad for you.

Filled with preservatives, high fructose corn syrup, and a minefield of processed ingredients, they take the humble coffee bean and turn it into something…sinister. So what are the alternatives? Milk? That can work, but it has a very high glycemic load. Whipping cream? Yumm... but also very dense in calories. So up until I’d come up with this, I usually enjoyed my coffee black. I still do sometimes, but now I have choices - which makes this recovering Frappuccino addict very happy indeed!

shopping SERVES 8

SERVES 8

• 2-3 eggs

• 2-3 eggs

• 2 teaspoon vanilla extract (optional)

• 2 teaspoon vanilla extract (optional)

• 1 can of coconut milk

• 1 can of coconut milk

directions 1. Blend all ingredients in either a food processor or blender. 2. Store in fridge and consume within 4-5 days.

2G / 8KCALS 9G / 81KCALS 6G / 24KCALS

NO dairy

135

5 mins

NO eggs

NO gluten

NO soya

NO MSG

NO nuts

NO trans fats

weight watchers pro points - per serving