Dear Parents and Athletes,  I am very excited to bring Gary Roberts High Performance Training to the sports performance program at the new UPMC Lemieux Sports Complex.   This is a very exciting time for youth hockey development and training in Pittsburgh. How you train, what you eat, and how you recover will ultimately determine how well you perform. It is critical to understand the importance of living and practicing a healthy lifestyle. My training philosophy incorporates these three critical components to help you achieve peak performance and longevity, both in sports and everyday life.   With that in mind, I have put together some practical resources for you and your family. We will continue to send more information throughout the fall and winter, including helpful meal suggestions and recovery tips. I believe this nutritional information will help provide our athletes with the key to success, both on and off the ice.  As a parent of a child in elite hockey, I fully understand the challenges of having high expectations and navigating busy schedules. Do your best to prepare in advance of games, practices, and tournaments with a well‐packed cooler filled with solid nutritional choices. I wish you and your family the best of luck this winter. And remember:   Train. Refuel. Recover. Perform!  Sincerely,  

 

Gary Roberts

#REFUEL

Nutrition Philosophy for Young Athletes Ages 8 to 11 Nutrition for young athletes is crucial for proper growth, development, and optimal sports performance. Appropriate nutritional information for young athletes will encourage them to learn which foods will fuel them for optimal performance and recovery. Through promotion of a balanced whole foods diet, athletes will discover the importance of calorie distribution, macronutrients versus micronutrients, and how to properly balance fluid distribution.

Energy requirements for young athletes depend on several factors, including age, physical maturity, growth rate, and activity level. Performing optimally in any sport depends highly on nutritional efforts made throughout childhood and continuing into adulthood. The UPMC Sports Performance Program, powered by Gary Roberts High Performance Training, takes a holistic approach to sports nutrition. What is Holistic Nutrition? Holistic Nutrition is a multifaceted approach to wellness, focusing on all aspects of the body and its inter-connections, which lead to improved overall wellness. A holistic nutritionist recognizes that each person is biochemically different, and tailors a program best suited for that athlete. Ages 8-11 During this phase in growth and development, the focus is to encourage a diet rich in whole foods, and to consume the right balance of macro- and micronutrients. Young athletes between the ages of 8 and 11 years old should be starting to better understand which food choices will help fuel them properly before and after activity. It is vital for athletes in this age group to begin to understand what and how to eat in order to perform optimally.

Program Components:

Meal and snack options

Pre- and post-workout/activity meal suggestions Easy family-friendly recipes

Tips and tools for athletic event meal planning Nutritional tips

Grocery shopping list, tips and guidelines Nutrition educational resources Access to updated nutritional information

Meals & Snacks Breakfast Options

1. Oatmeal with fruit, ground flax seed, and a drizzle of pure maple syrup or raw honey. Add fruit like fresh berries, apples, or a banana. You can also add nuts and seeds like walnuts, almonds or pumpkin seeds, chia seeds, or hemp seeds.

2. Two or three eggs with two slices of whole grain bread. Soft boiled or poached is best. If you are scrambling or frying eggs, you can use a little butter or coconut oil.

3. Homemade whole grain cereal (see muesli recipe) with milk or milk alternative (almond, coconut, or hemp milk). Add fruit like bananas or berries.

4. Two slices of whole grain bread with any raw unsweetened nut or seed butter (almond, cashew, pumpkin seed etc.), raw honey, or naturally sweetened all fruit jam. Add a slice of banana or apple.

5. An egg and oatmeal omelet (see recipes). 6. Smoothie (see recipes). 7. Healthy Pancakes (see recipes).

Lunch Options

1. Grilled chicken or oven roasted turkey on whole grain bread or wrap. You can add some raw vegetables like lettuce, spinach, peppers, tomatoes, and cucumber. Avoid using processed cheese, mayo, and other condiments. Use hummus or avocado spread as a condiment (see recipes).

2. Nitrate-free deli meats like turkey, ham, or roast beef on whole grain bread or a wrap. You can add some raw vegetables like lettuce, spinach, peppers, tomatoes, and cucumber. Avoid using processed cheese, mayo, and other condiments. Use hummus or avocado spread as a condiment (see recipes).

3. Tuna Salad on whole grain bread or wrap or over greens like arugula, field greens, or spinach. Add extra vegetables like sprouts, tomatoes, and cucumbers.

4. Fajita chicken wrap with grilled chicken, sautéed onions and peppers, salsa, and guacamole. 5. Raw vegetables and whole grain crackers with hummus or guacamole and lentil soup (see

recipes). 6. Mushroom burger with large green salad (see recipes). 7. Roasted trout (see recipes) with brown rice and vegetables (steamed broccoli, Brussel

sprouts, cauliflower etc.)

Dinner Options

1. Turkey meatloaf (see recipes) with baked sweet potato and steamed broccoli. Serve with a large salad (olive oil and balsamic dressing).

2. Grilled wild caught salmon filets or salmon cakes (see recipes) and grilled vegetables like peppers, zucchini, mushrooms, and red onion. You can also add brown rice or quinoa to this dish.

3. Homemade lean beef burgers (see recipes) with large green salad. Use whole grain or sprouted buns instead of white hamburger buns.

4. Vegetarian chili (see recipes) with large green salad. 5. Grilled skinless chicken breast, brown rice, and vegetables. 6. Chicken or steak fajitas with guacamole. (see recipes) 7. Roasted trout with grilled asparagus, brown rice, and a large green salad (see recipes).

Healthy Snack Options

1. Apple or pear with tablespoon of unsweetened nut or seed butter (almond, cashew, pumpkin etc.)

2. Raw vegetables or whole grain crackers with hummus (watch out for added oils and unnecessary ingredients in some store bought hummus – look for whole natural ingredients).

3. Whole grain crackers with guacamole and salsa. 4. Homemade trail mix with raw nuts, seeds and dried fruit. You can include any of the following

items: almonds, cashews, sunflower seeds, pumpkin seeds, hemp seeds, raisins, goji berries, dried blueberries, cranberries, apple slices, and unsweetened shredded coconut. For a nut free option, just use above seeds. Always have a higher proportion of seeds/nuts than dried fruit.

5. Whole grain bread (spelt, kamut, sprouted etc.) with nut or seed, raw honey and sliced banana.

6. Smoothie (see recipes). When making smoothies for a snack and not post workout, choose whey isolate or vegan protein powder

7. Healthy bars with all natural ingredients (raw ingredients are best) and not too much sugar.

Post Activity Meal/Snack Options

1. Plain yogurt, muesli or plain rolled oats, with fruit (berries or banana). You can add a teaspoon of naturally sweetened jam, pure maple syrup or raw honey. You can also blend it and make a smoothie. Be sure to let muesli or raw oats soak in a little coconut water for at least 5 minutes before adding other ingredients.

2. Whole grain bread (spelt, kamut, sprouted etc.) with nut or seed butter, raw honey, and sliced banana.

3. Smoothie (see recipes). 4. Healthy bars 5. Whole grain toast with mashed avocado, tomatoes, and hemp seeds. Option to

add an egg for extra protein for post workout. 6. If workouts are later in the day, focus on recovery foods like salmon, brown

rice, steamed broccoli, and a large salad with olive oil and balsamic dressing.

Tips & Guidelines Healthy eating is a lifestyle, and it is important to understand that every athlete’s nutritional needs are different. The goal with this program is to eat good, quality, real foods that will fuel your body for optimal performance both on and off the ice. Our approach is to educate each athlete about the importance of a holistic approach to healthy living, and this starts with nutrition and proper recovery. Holistic Eating Tips

Choose foods which are natural, alive, and good quality. This means that the foods you choose should not come from a package with a complicated ingredient list. Choose whole foods, which are as close to their natural form as possible.

Choose organic foods whenever possible. This is particularly important for animal products (eggs, dairy, meat) and fish. For vegetables and fruit, try to choose organic whenever possible. There is a great guide put out by The Environmental Working Group (EWG) for choosing organic produce (ewg.org). The EWG has a list of the dirty dozen (most sprayed and contaminated vegetables and fruit) and clean fifteen (cleanest conventional vegetables and fruit). Try and get the organic version of the vegetables listed on the dirty dozen list.

Listen to your body! Take notice of which foods work well for you for optimal energy levels and performance. All athletes are different when it comes to what works best for them nutritionally. We recommend keeping a regular food log along with energy levels associated with eating habits.

Protein

Protein is optimal for muscle growth and repair.

You should choose lean sources of protein (chicken breast, wild fish, turkey, lean cuts of beef and pork, eggs, dairy and legumes).

Limit red meat consumption to two or three times a week. Red meat is the hardest on your system to digest, so don’t have it on days when you are training hard or have a game.

Choose plant based sources of protein (quinoa, beans, lentils etc.) on a regular basis, or every two to three days at least.

There should be a little bit of protein with every meal, even snacks (example: almond butter with sliced banana).

Carbohydrates

Carbohydrates are important for athletes because they act as their main source of energy. They fuel both our muscles and brain for optimal performance.

Carbohydrate sources should be complex carbohydrates (vegetables, whole grains such as spelt and kamut, brown rice, whole grain pastas, etc.), which will slowly release energy over a longer period of time compared to simple carbohydrates that lack fiber and are high in sugar (white bread, white pasta, white rice, candy etc.)

Carbohydrates should contain fiber, which will help with optimal digestion and slow down the release of glucose in your system, giving you long lasting energy. Good sources of fiber include vegetables and fruit, whole grains, nuts, and seeds.

Carbohydrates are best consumed before and after exercise, as they are the main energy source for exercise.

Fats

Avoid highly processed vegetable oils like canola, palm, etc. These oils have been heated at a high temperature and do not provide our bodies with a good source of fats.

Avoid any commercial salad dressings, as they are filled with poor quality oils and harmful additives. Stick to extra virgin olive oil and vinegar like balsamic, apple cider vinegar, or fresh lemon juice.

Consume the majority for your fats as monounsaturated and polyunsaturated fats like olive oil, flax oil, avocadoes, coconut oil, nuts, and seeds.

Omega-3 fatty acids are extremely important sources of fats for athletes, as they have anti-inflammatory properties. The best sources of Omega-3’s are fatty fish, flax seeds, chia seeds, hemp seeds, and walnuts.

Hydration

Never wait until you are thirsty to drink, thirst is the last signal to indicate water loss. Aim for 8 to 10 glasses of water per day at minimum. This increases with exercise. A good measure of hydration is to take note of urination. Urine should be clear and as common

as eight to ten times per day. Electrolytes are also really important for athletes, because they aid in replacing fluid loss during

intense exercise. Coconut water is one of the best sources of natural electrolytes. Include coconut water in your

post-workout shake. It is important to choose a good quality sports drink that is low in added sugars. Avoid sugary processed fruit juices, pop/soda, energy drinks and caffeine drinks as these are all

dehydrating and contain harmful additives and added sugars.

Pre/Post Workout Meals

Each individual is different as to when they prefer to have a meal before a game, workout, or practice.

Immediately following a game, practice, or workout you should consume a good quality protein recovery shake.

Typically, it is best to have a larger meal three to five hours before a game and a pre-game snack two hours before competition. This can be the same with practices and workouts.

The right combination of amino acids (protein), quality carbohydrates, and healthy fats can improve performance and simulate better recovery.

An example of a good quality pre-workout meal would be two or three eggs with oatmeal sprinkled with chia seeds, walnuts, and pure maple syrup.

An example of a good quality post-workout meal would be a chicken breast or wild caught salmon with brown rice, or sweet potato and a large salad with olive oil and balsamic vinegar.

Snacks

Snacks are an integral part of an athlete’s diet. Always be prepared with a snack cooler so you are never hungry on the run.

Athletes require more nutrients due to activity level and higher utilization. It is hard to get the amount of calories needed with just three meals so we recommend eating a couple of snacks as well so refueling happens every two to three hours during the day.

Include snacks like a homemade trail mix, fruit, healthy bars, yogurt with muesli and berries, vegetables and hummus, and nut or seed butters on whole grain bread with banana and raw honey. (See attached recipes).

Eating on the Run and Traveling

Make sure to always be prepared with a snack cooler.

When you are traveling with your team make sure you scope out the area and the restaurant options so you can choose healthy options.

If you end up in a place which doesn’t seem to have many healthy options, choose a source of lean protein (chicken, turkey, fish, beans and lentils) with vegetables.

Avoid any fried foods (french fries, burgers, chicken fingers etc.).

Go grocery shopping near the hotel and stock the hotel fridge with healthy snacks.

Avoid processed and packaged meals as much as possible. Avoid anything that has an ingredient you don’t recognize as being a real whole food.

Digestion Tips

The first step to healthy digestion is chewing food properly. Make sure to fully chew your food and take time with each meal. One of the worst things you can do for your digestion is to eat quickly. Slow down and enjoy your food.

When eating it is important to be in a relaxed state. If you are stressed your body will take away from proper digestion and focus on the stressor.

Although it is important to stay hydrated, make sure you are not having a large amount of liquids with meals. Drink the majority of your liquids away from meals. Excess liquid will affect acidity levels in your stomach, which are needed in order to digest food properly.

It is important to promote healthy gut bacteria. It is true that you are what you eat but more importantly you are what you digest, assimilate and absorb. Probiotics will help to promote healthy bacteria so that the nutrients you are eating can be absorbed through the gut lining. Probiotics can be found in fermented foods like: kefir (fermented milk), sauerkraut, kimchi (Korean dish of fermented vegetables and spices), yogurt, tempeh and miso.

Fibre is incredibly important to support healthy digestion. Fibre acts as an “intestinal broom” to help move food through the intestinal tract. It also helps to flush toxins out of the body, keeps you full longer, stabilizes blood sugar, and lowers “bad” cholesterol. Good sources of fibre are fruits and vegetables, whole grains, chia seeds, ground flax seeds, beans and lentils. We recommend 40g per day as a minimum.

NUTRITION PLAN

4000+ Calorie Day

Calories Carbohydrates Proteins Fats

Breakfast: 590 60g 29g 25g

3 Egg & Oatmeal Omelet

Green Smoothie (see recipes) 375 63g 22g 2g

Mid-Morning Snack:

300 40g 10g 12g

Raw Vegetables & Hummus

Lunch: 700 90g 32g 13g

Mushroom Burger on Kamut Bun

Tomato Avocado Salsa (see recipes) 300 10g 3g 20g

Pre-Workout Snack: 410 45g 16g 22g

Almond Butter & Banana Sandwich on

Kamut or Spelt Bread

Post Workout Shake: 260 38g 27g 2g

2 scoops high quality whey isolate or

vegan protein powder, 1 large banana, 6 oz. good quality spring water, and 6 oz. coconut water

Dinner: 380 0g 32g 20g

Rainbow Trout

Sweet Potato Mash 410 24g 2g 14g

Pineapple Spinach Salad 115 20g 6g 1g

Evening Snack:

½ cup Greek yogurt with ½ cup fresh 460 25g 33g 15g

strawberries, cinnamon, 2 tbsp. raw

hemp seeds, 2 tbsp. slivered almonds, ½

scoop high quality whey isolate or vegan protein power, and 1 tbsp. raw honey

Athletes are encouraged to drink a minimum of 96 ounces of natural spring water daily.

Calories Carbohydrate Content Protein Content Fat Content

4300 409g (53%) 209g (27%) 147g (20%)

Recipes

BREAKFAST SMOOTHIE (Serves 1)

GREEN SMOOTHIE (Serves 1)

• ¼ cup rolled oats • 1 handful of baby spinach or kale • 1 scoop of high quality whey isolate or

vegan protein powder • 1 banana • 1 tsp. cinnamon • 1 ½ cups natural spring water

• 1 cup raw spinach • 1 cup raw kale • ½ banana • ½ cup frozen strawberries or

raspberries • 2 pitted dates (soaked in water) • ½ cup coconut water • ½ cup natural spring water (Goccia) • 1 scoop of high quality whey isolate or

vegan protein powder

HEALTHY PANCAKES (Serves 1)

• 2 large eggs • 1 tbsp. ground flax seed with 3 tbsp.

warm water • 1 banana (mashed) • ¼ cup blueberries • Coconut oil

Mix mashed banana and egg together in a bowl. Mix 1 tbsp. ground flax seed with 3 tbsp. warm water and set aside. Heat skillet on medium to low heat. Add flax to egg and banana mixture. Add coconut oil to skillet. Fill ¼ cup with batter and add to heated pan, add blueberries on top and cook until light brown, flipping once.

MUESLI (Serves 1-2)

• ½ cup rolled oats • 1 tbsp. pumpkin seeds • 1 tbsp. sunflower seeds • 1 tbsp. chia seed • 1 tbsp. milled flax seed • 1 tbsp. unsweetened coconut flakes • 6 walnut or almond halves (chopped)

• 2 chopped dates or handful of organic raisins

Add 1 scoop of high quality whey isolate or vegan protein powder. (Optional) Soak in coconut water, organic milk or milk alternative for a couple minutes, add a sprinkle of organic cinnamon, mix and enjoy with fresh berries.

PUMPKIN SEED BANANA ENERGY BALLS (Serves 3-4)

1 cup rolled oats (soaked in water for at

least an hour beforehand) and drained

½ cup raw pumpkin seed butter

1 mashed banana

1 tbsp. coconut oil

1 tbsp. raw honey

1 tbsp. chia seeds

1 tbsp. pumpkin seeds

1 dash of cinnamon

Mix oats with pumpkin seed butter, banana and cinnamon first then add coconut oil and honey. Toss in the pumpkin and chia seeds and mix thoroughly (add more oats if the mixture feels too wet). Spoon out a tablespoon of the mixture and shape into a ball. Repeat until all of the mixture has been shaped. Place on a plate and refrigerate to set for at least 30 minutes.

EGG & OATMEAL OMELETTE (Serves 1)

•  3 organic eggs For a single serving mix 3 eggs with

•  ½ cup coconut water (preferred) or oatmeal, coconut water or milk, chia seeds,

organic whole milk flax seeds and vanilla. Let it soak for 5

•  ½ cup quick cooking oatmeal minutes and then cook it in a saucepan like

•  1 tsp. chia seeds an omelet (covered) in a small amount of

•  1 tbsp. ground flax seed coconut oil or organic butter on med-low

•  ½ tsp. pure vanilla heat. Drizzle with pure maple syrup.

•  2 tbsp. organic pure maple syrup

FRITTATA

(Serves 4)

•  6 organic eggs Wipe pan evenly with olive oil. Beat eggs &

•  1 cup organic milk milk together in a bowl and pour egg

•  1 cup of sliced vegetables mixture into pan. Add vegetables and bake

•  Himalayan rock salt for 15 -20 minutes at 350 degrees until firm

•  Olive oil (frittata should be slightly golden on top).

TUNA SALAD (Serves 1-2)

1 can wild caught Albacore tuna packed

in water, no salt added

1 celery stalk, diced

2 green onions, finely chopped

1 baby dill pickle, finely chopped (or ½

of a regular dill pickle)

1 tsp. pickle juice

1 tbsp. vegan mayonnaise

Mix all ingredients together. Salad can be added to a whole grain wrap (if making a wrap ahead of time, place tuna salad between two large leaves of lettuce or in between baby spinach leaves or sprouts inside the wrap to avoid it from getting soggy).

GUACAMOLE (Serves 3-4)

•  3 large ripe avocados mashed Mix all ingredients together, cover and

•  2 tbsp. red onion finely chopped refrigerate for at least 1 hour to let flavors

•  2 tbsp. freshly squeezed lime juice blend.

•  1 small tomato seeded and chopped

•  1 tbsp. fresh cilantro chopped

•  ½ tsp. sea salt

•  4-5 dashes hot sauce

(Serves 4-6)

LENTIL SOUP

•  2 tbsp. virgin olive oil Heat olive oil over medium-low heat and

•  1 small onion, finely chopped sauté onions and celery for 2 minutes, add

•  2 carrots, chopped peppers and sauté for another minute, add

•  1 stalk celery, finely chopped stock and bring mixture to a boil, reduce

•  1 cup red lentils heat to simmer and add lentil and carrots,

•  4 cups low sodium chicken stock simmer for 1 hour.

•  ¼ tsp. marjoram

•  ¼ tsp. sea salt

MARINATED WILD CAUGHT SALMON FILETS (Serves 4)

•  4-6 oz. wild caught salmon filets Blend all ingredients until smooth and

•  divide in half. Spread one half on salmon

6 tbsp. virgin olive oil filets and let marinade for 20 minutes.

•  3 tbsp. low sodium soy sauce Transfer marinated filets to a sheet of

•  2 tbsp. Dijon mustard heavy-duty aluminum foil. Grill on the BBQ

•  1 clove garlic, minced (medium low heat with temperature gage

reading 350) for approximately 10 minutes

depending on thickness. Use other half of

marinade as a sauce to drizzle over cooked

salmon.

TURKEY MEAT LOAF (Serves 4-6)

• 1 ½ lbs. ground turkey

• 1 small onion, finely chopped

• 1 carrot, finely chopped

• 1 stalk celery, finely chopped

• 1 small handful of finely chopped baby

spinach

• 1 large egg

• ¼ cup whole grain breadcrumbs or cooked

brown rice

• ¼ cup grated Parmesan cheese or

nutritional yeast (dairy free)

• ½ cup + 1 tbsp. tomato paste

• ½ tsp. sea salt

• ½ tsp. basil

• ¼ tsp. oregano

• ¼ tsp. marjoram

• 2-3 dashes Tabasco sauce

Combine all ingredients (except for ½ cup tomato paste and ¼ cup Parmesan cheese) and mix well. Transfer mixture into a loaf pan and bake at 350 degrees for 45 minutes. Be careful not to pack down the mixture too much. After 45 minutes, remove the meat loaf and spread ½ cup tomato paste over top and bake for another 15 minutes. Remove and sprinkle with Parmesan cheese, return to oven for a final 5 minutes.

HOMEMADE BURGERS (Makes 6 burgers)

•  1 ½ lbs. lean ground beef Combine all ingredients and mix well. Form

•  ½ medium onion, finely chopped into burgers and grill over medium heat on

•  1 large egg an oiled grill for approximately 5-6 minutes

•  ¼ cup whole grain bread crumbs per side.

•  ½ tsp. dried basil

•  1 tbsp. tomato paste

•  ½ tsp. sea salt

(Serves 4-6)

SALMON CAKES

•  1 lb. wild caught salmon filet cut into Yogurt Sauce

½ inch pieces Combine Greek yogurt, 1 tbsp. green onion

•  3 slices whole grain bread cut into very or chives, ½ tsp. lemon zest and 1 tsp. fresh

•  small pieces lemon juice.

¼ cup vegan mayonnaise

•  1 large egg, lightly beaten In a large bowl, combine first 6 ingredients,

•  ½ tsp. cumin 1 tbsp. green onion or chives and 1 tsp.

•  3 shakes of Tabasco sauce grated lemon zest. Form mixture into

•  2 tbsp. chopped green onion or chives patties (4”diameter). Heat grapeseed oil on

•  (divided) medium high heat and cook patties for 6-7

1 ½ tsp. grated lemon zest (divided) minutes turning only once. Transfer to

•  ½ tsp. sea salt paper towel-lined plate before serving.

•  Pepper to taste Serve with yogurt sauce.

•  2 tbsp. grapeseed oil

•  1 cup Greek yogurt

•  1 tsp. fresh lemon juice

VEGETARIAN CHILI (Serves 4)

•  2 tbsp. virgin olive oil •  1 medium onion, finely chopped •  1 large carrot, diced •  1 stalk celery, diced •  1 medium zucchini, diced •  1 red, yellow or orange pepper, diced •  1 pkg. fresh mushrooms sliced •  1 jar of strained tomatoes •  1 can tomato paste •  2 small cans of beans (Eden Organics

are a good option) (or 2 1⁄2 cups cooked dried beans (e.g., kidney, navy, adzuki)

•  1 ½ -2 tbsp. chili powder •  2-3 tsp. ground cumin •  ½ tsp. sea salt •  ½ tsp. dried oregano •  ¼ tsp. freshly ground pepper •  4-5 dashes Tabasco sauce or to taste

In a large pot, heat oil on med low and sauté onions for 2-3 minutes. Add strained tomatoes, tomato paste, beans, chili powder, cumin, salt, pepper and Tabasco. Simmer on medium-low heat. In a separate sauté pan, sauté mushrooms over medium heat until they release their water, then add to chili. Add carrots and celery to the same pan and sauté for 2 minutes, add zucchini and peppers and sauté for 2 minutes more, stir in oregano and add to chili. Simmer on low heat for 30-60 minutes.

MUSHROOM BURGERS (Makes 4 burgers)

1 cup mushrooms

1 cup chickpeas

½ cup cooked Quinoa

¼ tsp. onion

½ tsp. garlic

½ tsp. olive oil

1 pinch salt

1 tbsp. Greek yogurt

1 pinch black pepper

In a food processor blend mushrooms, chickpeas, quinoa, onion and garlic. Once blended, pour the mixture into a bowl and fold in yogurt and add pepper, olive oil and salt. Once thoroughly mixed, form into burger shape. Bake for 20 minutes at 350 degrees.

CHICKEN OR STEAK FAJITAS (Serves 4-5)

  Marinade Combine marinade ingredients and pour •  2 tbsp. virgin olive oil over chicken or steak, let marinade in •  1 tbsp. freshly squeezed lime juice refrigerator for at least 2 hours.

•  1 tbsp. Worcestershire sauce •  1 clove garlic, crushed Grill on medium heat until desired •  ½ tsp. cumin doneness (chicken usually takes 20 minutes

•  1 tsp. chili powder depending on thickness and steak is

typically less 'me, 12-14 minutes). Remove Recipe from grill and cut into strips. While chicken

•  1 ½ lbs. skinless boneless chicken or steak is on the grill, sauté onions and or lean steak peppers in olive oil on med-low heat until

•  2 peppers, sliced in strips slightly tender. Combine strips of meat, •  1 large onion, sliced in strips peppers, onions, salsa and shredded cheese •  1 tbsp. olive oil inside wraps. Serve with guacamole. •  8-10 whole grain wraps

•  ½ cup shredded Monterey Jack or vegan cheese

•  ½ cup salsa

ROASTED TROUT WITH THYME PESTO (Serves 1-2)

•  8 oz. rainbow trout filet •  1 tbsp. olive oil Thyme Pesto (8 servings) •  3 tbsps. fresh thyme •  ½ cup extra virgin olive oil •  ½ lemon (juice & zest)

Drizzle trout with olive oil and bake at 350 degrees for 20 minutes. In a blender add lemon juice & zest, thyme, olive oil and blend until smooth. When trout is cooked, drizzle desired amount of pesto on top of trout.

FLANK STEAK (Serves 2-4)

500g - 800g flank steak

½ tbsp. grapeseed oil

Himalayan rock salt

Black pepper

Wipe pan evenly with grapeseed oil. Heat slowly and when hot add steak to sear on both sides until brown (approx. 2 minute per side). Bake flank steak for 15 minutes at 350 degrees. Remove from the oven, cover and let the rest for 15 minutes (meat should be pink). Thinly slice flank against the grain of meat (i.e., cut from the narrow end), then sprinkle with black pepper and rock salt.

FRESH AVOCADO MAYO

•  1 ripe avocado, peeled and seeded Mash all ingredients until smooth.

•  Juice of ½ lemon •  1 tbsp. extra virgin olive oil

•  Pinch of fresh garlic and Himalayan rock salt to taste

SWEET POTATO MASH (Serves 3-4)

•  2 sweet potatoes Cut sweet potato into cubes then boil or

•  1 handful baby kale steam potatoes and kale for 10-12 minutes. •  1 tbsp. extra virgin olive oil Drain and let cool. Add olive oil and salt and •  1 pinch Himalayan rock salt then mash all ingredients together.

TOMATO AVOCADO SALAD (Serves 2)

•  2 plum tomatoes Slice avocado into wedges and then cut •  1 avocado wedges in half. Gently toss avocado with •  1 tbsp. extra virgin olive oil lime juice. Cut tomato into wedges and •  ½ lime juiced then cut wedges in half. Add to avocado, •  1 pinch Himalayan rock salt add olive oil and salt, then serve.

PINAPPLE SPINACH SALAD (Serves 3-4)

•  1 pineapple (peeled & diced into cubes) Dressing:

•  2 cups of spinach Take 1⁄4 of pineapple and put into blender

•  ½ lime juiced with juice of lime and natural spring water,

•  ¼ cup spring water blend until smooth.

Toss spinach and pineapple with dressing.

APPLE YELLOW BEET SALAD (Serves 3-4)

•  2 beets Core apples then slice beets and apples into

•  2 apples wedges and then cut into halves (apples

•  1 handful of baby spinach and beets same size). Steam beets for 5

Dressing:

minutes until tender then let cool. Mix

apples and beets then add dressing. Serve

•  1 tsp. olive oil on top of baby kale or spinach.

•  ½ tsp. grainy mustard

•  ½ tsp. apple cider vinegar

•  ¼ tsp. turmeric

•  1 pinch of salt

MANGO MOUSSE AVOCADO CHOCOLATE CHOCOLATE BANANA

(Serves 4) PUDDING PUDDING

(Serves 2-4) (Serves 2-4)

•  2 large, ripe mangos •  2 large, ripe avocados • 2 large, ripe bananas

•  1 tbsp. coconut oil •  1 tbsp. coconut oil • 1 tbsp. coconut oil

•  1 tsp. raw honey •  1-2 tsp. raw honey • 2 tbsp. raw cacao powder

•  2 tbsp. raw cacao powder

For each mousse and pudding recipe, the directions are simple: Add all ingredients into a food processor or high-speed blender until smooth.

FRUITS

•  Blueberries •  Apples •  Oranges •  Unsweetened coconut

•  Raspberries •  Pears •  Bananas •  Dried Fruit (blueberries,

•  Strawberries •  Grapes •  Lemons cranberries, goji berries, apple

•  Limes slices)

VEGETABLES

•  Asparagus •  Kale •  Red Onions •  Broccoli •  Tomato paste

•  Cucumber •  Celery •  Yellow Onions •  Cauliflower •  Jarred

•  Zucchini •  Lettuces •  Green Onions •  Carrots • 

Tomatoes

•  Peas •  Spinach •  Garlic •  Avocado Mushrooms

•  Tomatoes •  Sprouts •  Cilantro •  Peppers •  Squash

WHOLE GRAINS, NUTS, SEEDS, BEANS & LEGUMES

•  Whole grain chips •  Whole grain pasta

•  Whole grain cereal •  Almonds, cashews, walnuts

•  Ground flax seeds •  Whole grain bread, wraps & hamburger buns

•  Brown rice •  Sunflower seeds, pumpkin seeds, hemp seeds

•  Red lentils •  Navy beans, adzuki beans, kidney beans, chickpeas

•  Hummus •  Unsweetened peanut butter, almond butter or

•  Quinoa pumpkin seed butter (preferably with no salt added)

MEATS & FISH

•  Ground white chicken •  Boneless, skinless chicken or turkey

•  Ground turkey •  Nitrate free lean deli meats (turkey, ham, roast

•  Ground lean beef • 

beef)

•  Lean cuts of steak Canned solid albacore tuna in water (preferably wild

•  Wild caught salmon, trout caught tuna)

DAIRY & OILS

•  Unrefined flax oil •  Unrefined coconut oil •  Virgin olive oil for cooking •  Extra virgin olive oil for salads •  Grapeseed oil for high heat

cooking

•  Butter, Eggs, Milk •  Plain yogurt or Greek yogurt •  Cheese (cheddar, Mozzarella, Monterey Jack,

Parmesan)

OTHER

•  Sea salt •  Low sodium soy sauce •  Pure vanilla • Mustard (regular and Dijon) •  Hot sauce •  Balsamic vinegar for salads •  Worcestershire sauce •  Vegan mayonnaise •  Baby dill pickles