Fat Burning Snacks - The Superhuman...

Fat Burning SnacksDocument Navigation Tips

1. Hyperlinks Added for easy navigation while on electronic devices.

In the Table of Contents, you will see Recipe Categories and a list of recipe titles in alphabetical order with a designated Recipe Category.

The Recipe Categories (Nut, Fruit, Sweet, Spread, Veggie Protein, Smoothie) are all hyperlinked, so you can click on the link and be brought to to that category for easy navigation.

In addition, in the Table of Contents, each recipe title is hyperlinked. You can click the link and be brought to that specific recipe without scrolling through all of the pages.

A Short Message From The Authors

Hey! Dennis and Kelsey here.

Thanks for joining the Fat Burning Snacks family. We are really glad you are here and cannot wait for you to try a few or ALL of the recipes below that we have put together for you...

If you need any support at all, please feel free to email us at dennis [at] fatburningnation [dot] com.

We will be in touch with you frequently with more great recipes as we are always continuing to add to this manual with new and exciting recipes.

Cant wait to hear what you think!

Talk soon,

Dennis and Kelsey Heenan

2

Fat Burning SnacksPreparation Tips

2. Fresh Spices vs. Dried Spices Some recipes call for fresh herbs and spices, but dried options will also be sufficient and often more cost effective. If the recipe calls for fresh herbs or spices and you want to use dried, use the below conversions:

• 3 portions of fresh herbs = 1 portion of dry herbs (as a general rule of thumb)

◦ Example: There are 3 teaspoons in 1 tablespoon. If a recipe calls for 1 tablespoon of fresh rosemary, and you want to use dried, you will use 1 teaspoon of dried rosemary (since 1 teaspoon is 1/3 of the called for tablespoon).

3. Garlic Options Most grocery stores have pre-peeled garlic in air-sealed packages, which helps eliminate the mess of hand peeling the garlic. In addition, there are often jars of fresh minced and crushed garlic, which are fine to use in recipes as well.

4. Nuts Unless otherwise specified, use raw nuts when making snack recipes.

5. Double Boiler If you don't own a double boiler, or even know what it is, do not fear. It's super easy to use or to make your own if you don't have one.

To make your own, just take two saucepans (one larger than the other) and fill the larger one with an inch or two of water. Nestle the smaller pan on top of the other. Simmer the water in the pan so that it gently transfers heat to the top pan (to melt the chocolate or whatever you are using it for).

If you don't want to use this method, you can also melt chocolate (or other ingredients) in a microwave or on a saucepan.

6. Storing Snacks Unless otherwise specified, store snacks in an airtight container in the refrigerator.

3

Table of Contents

Recipe CategoriesNutFruit

Sweet SpreadVeggieProtein

Smoothie

Snacks (Alphabetically) Category

1. Almond Butter Flax Bites Protein

2. Almond Coconut Bars Sweet

3. Almond Butter Fruit Dip Spread

4. Almond + Date Chocolate Chip Energy Bites Protein

5. Almond Joys Sweet

6. Avocado Egg Bowl Protein

7. Ants on a Log Protein

8. Apple and Almond Butter Protein

9. Apple and Cottage Cheese Protein

10. Apple Pie Bars Sweet

11. Bacon Wrapped Asparagus Protein

12. Baked Apples with Honey Pecans Fruit

13. Baked Mesquite Zucchini Chips Veggie

14. Baked Parmesan Tomatoes Fruit

15. Balsamic Glazed Cauliflower Veggie

16. Balsamic Baked Avocados Fruit

17. Banana Almond Butter Muffins Sweet

18. Banana Chips Fruit

19. Basil Cucumber Salad Veggie

20. Beef Jerky Protein

21. Berry Trail Mix Nut

22. Blueberry Green Smoothie Smoothie

4

23. Browned Butter Glazed Carrots Veggie

24. Buffalo Roasted Cauliflower Veggie

25. Cantaloupe with Cottage Cheese Protein

26. Carrot Cake Protein Bars Protein

27. Cauliflower Bites Veggie

28. Chili Lime Cashews Nut

29. Chili Spiced Almonds Nut

30. Cilantro Guacamole Spread

31. Cinnamon Applesauce Fruit

32. Cinnamon Apple Chips Fruit

33. Cinnamon Honey Almonds Nut

34. Cinnamon Honey Radish Chips Veggie

35. Chocolate Covered Apples Sweet

36. Chocolate Apricot Chia Bars Sweet

37. Chocolate Avocado Truffles Sweet

38. Chocolate Almond Butter Cup Protein Shake Smoothie

39. Chocolate Cashew Cookie Bars Sweet

40. Classic Hummus Spread

41. Crispy BBQ Green Beans Veggie

42. Cucumber Sandwiches Veggie

43. Cucumber Dill Salad Veggie

44. Dark Chocolate Almond Butter Energy Bites Protein

45. Dark Chocolate Macadamia Bark Sweet

46. Egg and Chorizo “Muffins” Protein

47. Espresso Vanilla Almond Butter Spread

48. “Everything Bagel” Hummus Spread

49. Feta Avocado Hummus Spread

50. Frozen Almond Butter Banana Bites Fruit

51. Frozen Chocolate Banana Bites Sweet

52. Frozen Grapes Fruit

53. Frozen Macadamia Coconut Bars Sweet

5

54. Frozen Yogurt and Strawberries Sweet

55. Fruity Green Smoothie Smoothie

56. Fruit Salsa Fruit

57. Garlic Green Beans Veggie

58. Guacamole Deviled Eggs Protein

59. Herb Roasted Cashews Nut

60. Kosher Dill Pickles Veggie

61. Lemon Garlic Zucchini Veggie

62. Lemon Avocado Raspberry Fruit Salad Fruit

63. Mango Honey Fruit Rollups Fruit

64. Marinated Olives and Feta Veggie

65. Mashed Cauliflower “Potatoes” Veggie

66. Mocha Almonds Nut

67. Mocha Chocolate Protein Shake Smoothie

68. Pear with Honey Pecans Fruit

69. Pepperoni Chips Protein

70. Pickled Asparagus Veggie

71. Pico de Gallo Fruit

72. Protein Packed Yogurt Protein

73. Pumpkin Pie Protein Shake Smoothie

74. Pumpkin Seeds: Salt and Pepper Protein

75. Pumpkin Seeds: Honey Cinnamon Protein

76. Red Velvet Protein Bars Protein

77. “Refried” Bean Dip Spread

78. Roasted Lemon Feta Asparagus Veggie

79. Roasted Red Pepper Hummus Spread

80. Rosemary Roasted Almonds Nut

81. Salted Chocolate Covered Cashews Nut

82. Simple Guacamole Spread

83. Smoked Salmon Ceviche Protein

84. Snickerdoodle Green Smoothie Smoothie

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85. Spicy “Corn Nuts” Protein

86. Spicy Salsa Fruit

87. Spicy Zucchini Fries Veggie

88. Spinach Artichoke Hummus Spread

89. Sriracha Hard Boiled Eggs Protein

90. Sriracha Honey Roasted Cashews Nut

91. Strawberry Banana Trail Mix Nut

92. Sweet and Spicy Cucumbers Veggie

93. Tabbouleh Protein

94. Thin Mint Protein Shake Smoothie

95. Tropical Trail Mix Nut

96. Tuna Herb Salad Protein

97. Watermelon Blackberry and Mint Salad Fruit

98. Watermelon Cucumber Feta Salad Fruit

99. Watermelon Feta Guacamole Spread

100. Yogurt Covered Raisins + Cranberries Fruit

101. Yogurt Covered Blueberries Fruit

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Fat Burning SnacksNUT

Snack Ingredients Recipe

1. Cinnamon Honey Almonds • 1 cup of whole raw almonds

• 2 tablespoons honey • 1 teaspoon cinnamon

• Pre-heat oven to 375

• Toss almonds in the honey until fully coated

• Sprinkle cinnamon over the almonds and toss again (feel free to add more cinnamon to taste)

• Spread almonds on an aluminum foil lined cookie sheet

• Bake for 10-11 minutes

• Remove the foil from the cookie sheet to let the almonds cool

• Cool roasted almonds for 30 minutes

8

2. Rosemary Roasted Almonds • 2 cups whole raw almonds

• 1 tablespoon olive oil

• 1 tablespoon finely chopped fresh rosemary

• 1/2 teaspoon chili powder

• 3/4 teaspoon salt

• 3/4 teaspoon black pepper

• Dash of crushed red pepper


• Line a baking sheet with aluminum foil

• Combine all ingredients in a bowl and mix well until almonds are fully coated

• Line almonds onto baking sheet, spread evenly

• Bake for approximately 20 minutes, until toasted

• Cool roasted almonds for 30 minutes

3. Mocha Almonds • 2 cups whole raw almonds

• 4 tablespoons honey

• 2 tablespoons unsweetened cocoa powder

• 1 tablespoon coffee granules

• 1 egg white


• Line a cookie sheet with aluminum foil

• Combine cocoa powder and coffee granules in a blender. Blend for 30 seconds

• In a bowl, whisk together egg white and honey

• Add almonds to egg/honey mixture and toss until coated

• Add cocoa/coffee powder, and toss again

• Spread almonds evenly on the cookie sheet

• Bake for 15 minutes

• Flip almonds one time, and bake again for approximately 15 minutes

• Cool for 30 minutes

9

4. Chili Spiced Almonds • 2 teaspoons chili powder

• 1 teaspoon curry powder

• 1 teaspoon garlic powder

• 2 tablespoons olive oil

• 2 cups whole raw almonds

• 1/2 teaspoon hot pepper sauce


• 1/2 teaspoon sea salt

• 1 teaspoon ground red pepper, or to taste

• Preheat oven to 325

• Combine all ingredients (besides almonds) in a bowl and mix well

• Line a cookie sheet with aluminum foil

• Add almonds to bowl and toss until fully coated

• Spread almonds on cookie sheet, spread evenly

• Bake for 10-15 minutes, or until toasted


5. Chili Lime Cashews • 2 cups whole raw cashews

• 1 lime (zested and juiced)

• 1 teaspoon sea salt

• 1/4 teaspoon ancho chili powder

• 1/4 teaspoon chipotle chili powder

• 1/4 teaspoon crushed red pepper (or to taste)

• 1 egg white


• Line cookie sheet with aluminum foil

• Whisk together all spices and lime zest with egg white

• Add almonds to the mixture and coat evenly

• Spread cashews evenly on the cookie sheet

• Bake cashews for approximately 30 minutes, stirring occasionally

• Drizzle cashews with lime juice when you remove them from the oven


10

6. Herb Roasted Cashews • 2 cups whole raw cashews

• 1 ½ tablespoons olive oil

• 1 tablespoon fresh rosemary, chopped finely

• 1 teaspoon fresh thyme, chopped finely

• 1 teaspoon fresh oregano, chopped finely

• 1 teaspoon black pepper

• 1 teaspoon salt



• Mix all ingredients besides cashews in a bowl

• Add cashews and coat evenly with mixture




7. Salted Chocolate Covered Cashews

• 2 cups roasted cashews

• 8 ounces 70%+ dark chocolate


• Spread cashews on parchment paper

• Melt chocolate in a double boiler

• Lightly drizzle chocolate over cashews and quickly sprinkle with sea salt (while chocolate hasn’t dried)

• Place in the refrigerator until chocolate is dry

8. Sriracha Honey Roasted Cashews

• 4 cups of whole raw cashews

• 1/2 cup of honey

• 2 tablespoons of Sriracha (more or less to taste)

• 2 tablespoons of olive oil

• 1 approx. two-inch long grated ginger

• 3 tablespoon of sesame seeds




• Whisk together honey, Sriracha, ginger, salt and olive oil in a medium sized bowl

• Add cashews and sesame seeds to the mixture and fully coat the cashews


• Bake for 10-15 minutes, stirring occasionally

11

9. Berry Trail Mix • 1 cup almonds (raw or roasted)

• 1 cup pistachios

• 1 cup cashews

• 1/2 cup dried strawberries

• 1/2 cup dried cranberries

• 1/2 cup dried blueberries

• Mix all ingredients together and enjoy!

10. Strawberry Banana Trail Mix • 1 cup almonds (raw or roasted)

• 1 cup pistachios

• 1/2 cup dried strawberries

• 1/2 cup freeze dried banana slices


11. Tropical Trail Mix • 1/2 cup almonds (raw or roasted)

• 1/2 cup hazelnuts

• 1/2 cup macadamia nuts

• 1/2 cup cashews

• 1/4 cup dried pineapple

• 1/4 cup dried banana

• 1/4 cup dried papaya


12

Fat Burning Snacks

FRUIT


12. Baked Parmesan Tomatoes • 2 large tomatoes, cut into 3 slices each

• 1/2 cup parmesan cheese, grated

• 1 teaspoon dried oregano

• Pinch of salt and pepper

• Parsley and/or fresh basil for garnish


• Cut each tomato into three large slices

• In a bowl, mix together the parmesan, dried oregano, salt and pepper

• Top each tomato slice with the parmesan mixture

• Bake for 5-10 minutes, or until cheese starts to turn golden

• Remove from the oven and garnish with parsley and basil

13

Fat Burning Snacks

13. Watermelon Cucumber Feta Salad

• 1/2 of a large watermelon

• 2 cucumbers

• 1/2 red onion

• 1/2 cup feta

• 1/8 cup balsamic vinegar

• 1/2 cup olive oil

• Cut the watermelon into bite-sized cubes

• Cut cucumbers into slices

• Cut onion into small slices

• Mix together watermelon, cucumber, onion and feta in a bowl

• Mix together the olive oil and vinegar and pour over salad, mix and serve! (Tastes best if fruit is refrigerated)

14. Watermelon Blackberry Mint Salad

• 3 cups of cubed watermelon

• 1 1/2 cups blackberries

• 2 tablespoons mint leaves finely chopped

• 1 lime

• 1 lemon

• Combine all ingredients besides lemon and lime in a bowl

• Squeeze lemon and lime over the fruit

• Toss and serve

• (Tastes best if fruit is refrigerated)

15. Lemon Avocado Raspberry Fruit Salad

• 3 cups raspberries

• 1/4 cup mint leaves, chopped finely

• 1/2 avocado, diced

• 1/2 cup chopped raw walnuts

• 2 lemons, juiced

• 1 tablespoon honey

• Toss all ingredients in a large bowl and serve!

• (Tastes best if fruit is refrigerated)

14

Fat Burning Snacks

16. Mango Honey Fruit Rollups • 3 cups ripe mango, peeled and cubed

• 1/4 cup honey

• 1 tablespoon lemon juice

• 1 teaspoon lime juice

• Pinch of salt


• Line a baking sheet with parchment paper

• Put all ingredients in a food processor and blend on high until smooth

• Spread the mixture on the baking sheet evenly with a spatula

• Place in the oven and bake for approximately 5 1/2 hours or until it is dry (sticky, but not wet)

• Let the fruit mix cool, and then cut into slices

17. Pear with Honey Pecans • 1 pear

• 1/4 cup pecans, chopped


• 1/2 teaspoon cinnamon

• Halve the pear and core with a melon baller or spoon

• In a bowl mix pecans, honey and cinnamon

• Mound pecan mix into the pear halves

18. Frozen Grapes • 1 package of grapes • Wash grapes in cool water

• Place grapes on paper towel and take another paper towel to wipe of excess water

• Place grapes in a ziplock gallon bag and place in the freezer

• Freeze for two hours

• Store in ziplock bag in the freezer

15

Fat Burning Snacks19. Cinnamon Applesauce • 4 pounds of apples

• 1/4 cup lemon juice

• 2 teaspoons cinnamon


• Peel, core and slice the apples

• In a large pot, boil 1 ½ cups of water with the apples and lemon juice

• Once boiling, reduce heat and simmer the apples for about 25-30 minutes until the apples are soft and falling apart

• Pour the apple mixture into a blender or food processor, adding the cinnamon and honey

• Pulse the apple mixture in a food processor or blender until there are only small chunks of apple

• Let the applesauce cool and store in an airtight container for up to 5 days or frozen for up to 2 months

20. Cinnamon Apple Chips • 2 large apples


• Preheat oven to 200 degrees

• Wash and peel apples, then slice thinly


• Spread apple slices on the baking sheet so they don’t overlap and sprinkle cinnamon

• Bake for an hour and then flip the apple slices and bake for another hour

• Baking time may vary, but apple slices should contain no moisture when they are finished (may need up to an additional hour of baking time)

16

Fat Burning Snacks21. Yogurt Covered Raisins and

Cranberries• 1 tablespoon water

• 1 teaspoon vanilla

• 1 tablespoon almond milk

• 1/4 cup plain Greek yogurt


• 1 cup raisins

• 1 cup dried cranberries

• Mix together all ingredients besides raisins and cranberries

• In a separate bowl, place raisins and cranberries

• Pour liquid mixture over the cranberries and raisins and mix thoroughly

• Cover a baking sheet with wax paper

• Spread the mixture over the baking sheet and place in the freezer

• Freeze for one hour

• Break apart into small pieces if necessary and store in the freezer

22. Baked Apples with Honey Pecans

• 2 large apples

• 1/4 cup chopped pecans

• 1/4 cup chopped cashews


• 1/8 teaspoon ginger

• Pinch of allspice


• 1 tablespoon grassfed butter, melted

• 1/3 cup water


• In a bowl mix together pecans, cashews, cinnamon, ginger, allspice, butter and honey

• Remove the core of the apple, leaving the bottom of the apple intact (use an apple corer or paring knife

• Fill apples with nut mixture

• Place apples in a small baking dish and add water to the bottom of the dish

• Bake for 30-35 minutes until apples are tender

17

Fat Burning Snacks23. Frozen Almond Butter

Banana Bites• 2 bananas

• 2 tablespoons almond butter

• Sprinkle of cinnamon

• Peel bananas and slice into 1/2 inch thick pieces

• Place on a baking sheet lined with wax paper

• Melt almond butter with a double boiler

• Drizzle almond butter generously over banana slices

• Sprinkle with cinnamon

• Cover baking sheet and place baking sheet in freezer for 1-2 hours

• Store in a re-sealable baggie or Tupperware

24. Banana Chips • 2 bananas

• 1 ¾ cups water

• 1/2 lemon

• 1 ½ tablespoons honey



• Boil water on the stove and add squeeze juice out of the lemon into the water and add honey and cinnamon

• Stir water on low and let simmer

• Slice banana into ½ inch pieces

• Brush each banana slice on both sides with the honey water and place on a baking sheet

• Bake for 1-2 hours, checking every 15 minutes after the first hour to see if golden

• Let cool for 30 minutes (chips will harden during the cooling process)

18

Fat Burning Snacks25. Balsamic Baked Avocados • 2 large avocados

• 2 teaspoons olive oil

• 2 cloves garlic, minced



• Salt to taste


• Heat oil in a pan and sauté garlic on medium heat for 2 minutes

• In a separate pot, heat vinegar until it boils and then reduce heat to medium/low to simmer and stir frequently for 5-8 minutes until it has a bit of syrupy consistency

• Halve and seed the avocados

• Spread the garlic and olive oil over the top of each half of the avocado

• Bake avocados on a baking sheet for approximately 10-15 minutes until flesh is soft

• Remove from the oven and drizzle generously with balsamic reduction

• Add additional salt and pepper to taste

26. Fruit Salsa • 2 apples

• 1 lemon

• 1 lime

• 3 kiwis

• 1 pound strawberries

• 1/2 pound raspberries


• 4 tablespoons natural fruit preserves

• Juice the lemon and lime and set aside

• Peel the apples, and finely chop removing the core and seeds

• Peel and finely chop the kiwis

• Remove the strawberry stem and finely chop

• Combine all chopped fruit and raspberries

(Continued on the next page)

19

Fat Burning Snacks• Mix in the honey, preserves,

lemon and lime juice

• Serve with banana chips or celery or on top of plain Greek yogurt

27. Yogurt Covered Blueberries • 1 cup plain Greek yogurt

• 6 ounces fresh blueberries

• Drizzle of honey


• Mix together yogurt and honey

• Dip each blueberry into the yogurt with a toothpick fully coating the blueberry

• Line the blueberries on the baking sheet

• Freeze for 1-2 hours

• Store in a airtight container in the freezer

28. Pico de Gallo • 2 Roma tomatoes, finely chopped

• 1 cup onions (red or white)

• 1/4 cup jalapeno, minced, seeds removed

• 1/3 cup fresh cilantro, finely chopped

• 1 lime, juiced

• 1/2 lemon, juiced

• Finely chop and mix all ingredients together

• Enjoy with zucchini chips, other Fat Burning Snack chips, celery, or heaped on half of an avocado

20

Fat Burning Snacks29. Spicy Salsa • 3 (28 ounce) cans diced

tomatoes

• 1 large bunch cilantro, finely chopped

• 5 jalapenos

• 2 white onions, finely chopped

• 5 cloves minced garlic

• 2 teaspoons crushed red peppers

• 2 teaspoons salt

• Cut the inner membrane of the jalapeno and remove the seeds (keep some seeds if you like extra spicy!)

• Chop all veggies finely and mix together (if you want really smooth salsa, run it through the blender)

• Store in the refrigerator

• Enjoy with zucchini chips, other Fat Burning Snack chips, celery, on eggs or heaped on half of an avocado

21

Fat Burning SnacksSWEET


30. Almond Joys • 2 cups shredded unsweetened coconut

• 1/2 cup unflavored almond milk

• 1 tablespoon coconut oil


• 20 raw almonds


• Mix together almond milk and coconut and set aside (to soften coconut)

• Melt coconut oil in the microwave, and add coconut oil and honey to coconut/almond milk mixture

• Place mixture in the refrigerator of 10 minutes (to help set)

• Line a cookie sheet with parchment paper

• Take small scoops (ping pong ball sized) of the coconut mixture and form into small rectangles

(Recipe continued on the next page)

22

Fat Burning Snacks• Press an almond into each

coconut rectangle

• Refrigerate the coconut mixture rectangles for another 10 minutes


• Drizzle chocolate over coconut almond rectangles until coated

• Refrigerate again for 20 minutes until chocolate is hardened

31. Chocolate Avocado Truffles

• 1 ripe avocado



• 2 tablespoons unsweetened cocoa powder (divided)

• Halve the avocado, remove the seed and scoop the flesh into a small bowl

• Mash the avocado until completely smooth


• Add honey, melted chocolate and 1 tablespoon of the cocoa powder to the avocado mixture. Stir together until completely mixed

• Put the avocado mixture in the refrigerator for 25 minutes to one hour, until partially set

• Put remaining tablespoon of cocoa powder onto a piece of parchment paper

• Scoop small dollops of the mix and roll into 1 inch balls


• Roll the balls in the cocoa

23

Fat Burning Snackspowder to lightly coat the outside of the ball

• Sprinkle additional cocoa powder over the top, if desired

32. Banana Almond Butter Muffins

• 2 ripe bananas (mashed)


• 1 tablespoon coconut oil

• 1/4 cup honey

• 1 cup oats (ground)

• 1/2 teaspoon baking powder

• 1/4 teaspoon baking soda


• 8 ounces 70%+ dark chocolate pieces


• Combine almond butter, coconut oil and honey in a food processor and blend until completely smooth

• Add ground oats, baking powder, baking soda and salt to the food processor and blend again

• Fold in chocolate pieces

• Divide mixture into lined muffin tins

• Bake for approximately 15 minutes

33. Frozen Chocolate Banana Bites

• 2 bananas


• Peel bananas and slice into 1/2 inch thick pieces

• Place on a baking sheet lined with wax paper

• Melt chocolate with a double boiler

• Drizzle chocolate generously over banana slices

• Cover baking sheet and place baking sheet in freezer for 1-2 hours

• Store in a re-sealable baggie or Tupperware

34. Apple Pie Bars • 1 1/2 cup walnuts • Place dates in food processor

24

Fat Burning Snacks• 1 cup dried apples

• 1 cup dates, pitted


• 1/8 teaspoon nutmeg

• 1/8 teaspoon ginger


and blend until smooth

• Add all other ingredients and blend, leaving some chunks of apple and walnuts

• Add additional dates if mixture needs more stickiness to bind

• Add mixture to a baking pan lined with wax paper and distribute evenly

• Refrigerate for at least two hours, then cut into bars

• Store in an airtight container in the refrigerator

35. Almond Coconut Bars • 1 1/2 cups dates, pitted

• 1 cup raw almonds

• 1 teaspoon vanilla extract

• 1/4 cup coconut



• Place dates in a food processor and blend until smooth

• Add almonds, vanilla, coconut, cinnamon and salt and blend, leaving small bits of almond chunks (add small amounts of water if mix is too dry)




36. Chocolate Cashew Cookie • 1 1/2 cups dates, pitted • Place dates in a food

25

Fat Burning SnacksBars • 1 cup raw unsalted cashews



processor and blend until smooth

• Add cashews and vanilla and blend leaving small bits of cashew chunks

• Break chocolate into tiny pieces and fold into the mixture




37. Chocolate Apricot Chia Bars

• 1 cup dried apricots

• 1 cup white chia seeds

• 1/4 cup almond butter

• 2 tablespoons coconut oil

• 1/4 cup 70%+ dark chocolate pieces

• 1/4 cup raw sunflower seeds (shelled)

• Combine apricots, almond butter and coconut oil in the food processor and blend until smooth

• Add the rest of the ingredients and pulse the food processor leaving small chunks of the ingredients

• Add mixture to a baking pan lines with wax paper



38. Dark Chocolate • 1 cup 70%+ Dark chocolate • Melt chocolate in a double

26

Fat Burning SnacksMacadamia Bark pieces

• 1/2 cup macadamia nuts

boiler

• Chop macadamia nuts into small pieces

• Spread chocolate evenly on a baking sheet lined with wax paper

• Sprinkle nuts evenly over the chocolate

• Freeze for an hour and then break into pieces

• Store in an airtight container in either the freezer or refrigerator

39. Chocolate Covered Apples • 1 apple


• Chopped almonds, cashews or macadamia nuts (optional)


• Slice apple and place on a paper towel. With a second paper towel, pat excess juice off of the apples (so chocolate will stick)

• Arrange apple on a baking sheet lined with wax paper

• Drizzle chocolate over the apple and sprinkle with nuts, if desired

• Place apple in the freezer for 20 minutes or until chocolate is hardened

40. Frozen Macadamia • 1 cup unsweetened coconut • Preheat oven to 350

27

Fat Burning SnacksCoconut Bars flakes

• 1 ½ cups raw, unsalted macadamia nuts

• 1 tablespoon chia seeds

• 1 teaspoon cinnamon

• 1/2 teaspoon nutmeg

• Pinch of sea salt

• Put coconut flakes on a baking sheet and toast for about 5 minutes

• Line a 8x8 baking pan with parchment paper

• In a food processor, combine liquid coconut oil and macadamia nuts, blending until smooth

• Add the coconut flakes, chia seeds, cinnamon and nutmeg and blend for a couple more seconds

• Pour the batter into the pan and sprinkle with sea salt

• Freeze the bars for about 35 minutes and cut into small bars

• Store in the freezer

41. Frozen Yogurt and Strawberries

• 1 cup plain Greek yogurt

• 1/2 cup strawberries


• Put yogurt in the freezer for one hour

• Slice strawberries

• Scoop frozen yogurt into a bowl, top with strawberries and drizzle with honey

28

Fat Burning SnacksVEGGIE


42. Lemon Garlic Zucchini • 4 small zucchinis

• Pinch of salt

• Pinch of fresh ground pepper

• 1 tablespoon olive oil or coconut oil

• ·1 teaspoon grass fed butter

• 1 tablespoon minced garlic

• 2 tablespoons fresh lemon juice

• 2 teaspoons red pepper flakes (optional)

• Slice thick pieces of the zucchini and lay on a flat surface

• Sprinkle top side of zucchini with salt and pepper (and red pepper flakes if desired)

• Heat butter and oil in a pan and place zucchini in a single layer on the pan

• Allow zucchini to brown on one side, and flip to the other side to brown

• Place zucchini in a bowl


29

Fat Burning Snacks• With butter and oil still in the

pan, sauté the garlic for about a minute and add the lemon juice

• Pour sauce over zucchini and serve immediately

43. Roasted Lemon Feta Asparagus

• 1 bundle of asparagus, washed and drained

• 1/4 cup olive oil or coconut oil

• 1/2 cup feta

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 2 teaspoon minced garlic

• 1 teaspoon lemon juice

• Zest of 1/2 of a lemon

• Sprinkle of crushed red pepper (optional)


• Spread asparagus evenly on a baking dish

• Combine the rest of the ingredients and pour mixture evenly over the asparagus

• Bake for 10-15 minutes, or until asparagus is cooked through and slightly browned

44. Baked Mesquite Zucchini Chips

• 2 medium zucchini, thinly sliced




• 1/2 tablespoon paprika


• 1/2 teaspoon garlic powder

• Pre-heat the oven to 260

• Line baking sheets with parchment paper

• Place the sliced zucchini in a single layer on a paper towel and another paper towel on top of the zucchini and press out the excess moisture (so they bake more quickly and crisp)

• Mix together all of the spices

• Toss the zucchini in the olive oil in a large bowl


30

Fat Burning Snacks• Add a teaspoon of the spice

blend (save the rest for future batches. If you want a stronger flavored chip, add an additional 1/2 teaspoon of the spice blend as desired)

• Place zucchinis on the baking sheet in a single layer

• Bake for 1 hour, and then flip the slices and bake for another 30 minutes. If chips need a little more baking time, check frequently after 30 minutes until crisp

• Remove chips from oven and let cool on a paper towel

• Sprinkle additional seasoning to taste

45. Garlic Green Beans • Ice


• 1 1/2 pounds trimmed green beans

• 3 cloves minced garlic

• Salt and pepper

• Sprinkle of crushed red pepper (optional)

• Boil a large pot of water

• Salt the green beans and place in the boiling water to cook for 3-4 minutes

• Transfer beans to a bowl of ice water to stop the cooking process, remove, and pat beans dry with a paper towel

• Heat olive oil in a pan and sauté beans for 3-5 minutes

• Add minced garlic and cook for an additional minute

• Add salt and pepper to taste, and serve

31

Fat Burning Snacks46. Browned Butter Honey

Glazed Carrots• 1 bag baby carrots (or 6

regular sized carrots cut into sticks)

• 3 tablespoons grass-fed butter


• 1 tablespoon fresh thyme

• Pinch of salt (optional)

• Pre-heat oven to 350 degrees

• Cut carrots into small strips

• Brown butter in a sauce pan using medium heat and whisking the butter continuously until it is light brown. Then, remove the butter from the heat into a small bowl

• Stir honey into the butter while still hot

• Toss the carrot sticks in the honey butter glaze and spread evenly on a baking sheet covered in parchment paper

• Sprinkle thyme evenly over carrots

• Bake carrots for 10 minutes, then flip the carrots to bake evenly and bake for an additional 10 minutes (or until tender)

47. Spicy Zucchini Fries • 2 medium zucchini, cut into 2-3" strips

• 2-3 tablespoons of olive oil

• Zest from one lemon


• 1/4 teaspoon of ground cayenne red pepper

• 1/2 teaspoon cumin

• 1/2 teaspoon paprika

(Ingredients continued on the next page)


• Mix all spices together in a bowl with olive oil and stir

• Stir in zucchini strips and coat evenly with oil mixture

• Spread zucchini evenly on a baking sheet lined in parchment paper

• Bake for 15 minutes and then flip the zucchini and bake for an additional 8-10 minutes

32

Fat Burning Snacks• 1/2 teaspoon ground black

pepper

• 1/2 teaspoon dried oregano


• 1/2 teaspoon crushed red pepper (optional)

48. Basil Cucumber Salad • 1 (15 ounce) can of chickpeas, rinsed

• 1/2 English cucumber or 3 Persian cucumbers (thinly sliced)

• 1/2 cup basil leaves chopped finely

• 1/4 small yellow onion, thinly sliced


• 1 tablespoon red wine vinegar

• 1/4 teaspoon oregano



• Mix together all ingredients in a bowl and serve!

33

Fat Burning Snacks49. Kosher Dill Pickles • 3 cups water

• 2 dill flowers (fresh or dried)

• 3 garlic cloves peeled and halved

• 4 medium pickling cucumbers, halved

• 1 tablespoon coarse Kosher salt

• 1/2 cup white vinegar

• Place dill and garlic cloves at the bottom of a mason jar

• Fill the jar with the cucumbers

• Sprinkle salt over cucumbers

• Pour vinegar in the jar

• Boil the water and pour in the jar to fill to the top

• Put the lid on the jar tightly and shake the jar to dissolve the salt

• Place the jar upside down in the sunlight and let sit unrefrigerated for five days

• On the fifth day place in the refrigerator (must then be kept in the refrigerator and will be best if eaten within 2-3 weeks

50. Marinated Olives and Feta • 1 cup olive oil

• 1/2 teaspoon dried oregano

• 1/2 teaspoon dried thyme

• 1/2 teaspoon dried rosemary


• 1/4 teaspoon crushed red pepper (optional if you like spicy!)

• 1/4 pound green, black or assorted olives

• 1/4 pound feta cheese

• Heat olive oil in a pan on the stove to low heat

• Add spices and allow to infuse for 3 minutes

• Add the olives to the oil and sauté for 1 minute

• Allow the spice infused oil to cool to room temperature

• Cube the feta cheese into small pieces and add to the cooled oil/olive mixture

• Pour into a bowl and serve


34

Fat Burning Snacks51. Pickled Asparagus • 2 cloves of garlic (peeled)


• 1 teaspoon dill

• 1 teaspoon dried oregano

• 1 teaspoon mustard seeds

• 1/2 teaspoon black peppercorns

• 1/2 teaspoon rosemary

• 1/2 teaspoon crushed red pepper flakes (optional if you like spicy!)

• 1 bundle of asparagus

• 1 cup white vinegar

• 1 cup water

• (Above recipe meant for one quart sized jar)

• Put all spices at the bottom of the mason jar

• Wash asparagus and cut off the bottom of the stems so they fit in the jar

• Boil water and vinegar together

• Pour vinegar brine to fill the jar, leaving 1/4 inch at the top of the jar and then secure jar lid

• Process asparagus for 15 minutes in a boiling water bath canner

• Remove the from the boiling water and set on the counter to seal

52. Crispy BBQ Green Beans • 16 ounces green beans

• 1 tablespoon olive oil or coconut oil

• 3-4 teaspoons of BBQ spice mix

BBQ SPICE MIX:

• 1 tablespoon smoked paprika

• 1 tablespoon chili powder

• 1 teaspoon coriander


• 1 teaspoon cumin

(Ingredients continued on next page)


• Rinse, trip and blanch the green beans in boiling water for 2-3 minutes

• Drain the beans and set on a paper towel to dry

• Mix together the spices for the BBQ mix

• Toss the green beans in olive oil

• Add 3 teaspoons of BBQ spice mix and toss green beans

• Add additional BBQ spice mix to taste

(Recipe continued on next page)

35

Fat Burning Snacks• 1 teaspoon cayenne

pepper


• 1/2 teaspoon dry mustard

• 1/2 teaspoon dried thyme

• Put a wire rack on a cookie sheet and spread green beans evenly

• Bake green beans for 20 minutes and remove any smaller beans that may already be browned. Bake for additional time as needed in five minute increments, frequently checking to avoid burning the beans

• Once beans are baked through, remove from the oven, cool and enjoy!


53. Cauliflower Bites • 1 head of cauliflower


• 1/2 teaspoon ground cumin

• 1 teaspoon chili powder





• Cut cauliflower into bite sized pieces and put in a bowl

• Pour olive oil over the cauliflower and add spices to the bowl

• Toss until cauliflower is well coated with the spices

• Spread cauliflower on a baking sheet and bake for 5 minutes

• Stir the cauliflower, and bake for an additional five minutes

36

Fat Burning Snacks54. Buffalo Roasted Cauliflower • 1 head of cauliflower


• 1/3 cup hot sauce

• 1 teaspoon crushed red pepper (optional, if you like spicy!)

• Salt and black pepper to taste


• Cut cauliflower into bite-sized pieces

• Toss cauliflower in olive oil, salt, pepper and crushed red pepper and bake for 20 minutes

• Remove cauliflower from the oven, put into bowl and toss in hot sauce

55. Balsamic Glazed Cauliflower For Cauliflower:

• One large head cauliflower

• 1/2 cup almond or coconut flour

• 1/2 cup regular unsweetened coconut or almond milk

For Sauce:



• 1/4 cup honey

• 2 cloves crushed garlic

• 2 teaspoons fresh, minced rosemary

• Black pepper to taste


• Cute the cauliflower into bite size pieces

• Combine flour and milk in a bowl and whisk together


• Spread cauliflower on baking sheet in a single layer


• While cauliflower is baking, combine all sauce ingredients and whisk together in a bowl

• Remove cauliflower from the oven and scoop into a bowl. Pour sauce over the cauliflower and mix until florets are covered with sauce

• Spread cauliflower back onto the baking sheet and bake for an additional five minutes

• Remove from the oven and flip the cauliflower and bake for another five minutes

37

Fat Burning Snacks56. Cinnamon Honey Radish

Chips• 10-15 radishes

• 1 tablespoon coconut oil or olive oil


• 2 tablespoons cinnamon


• Slice radishes thinly into ¼ inch slices and place in microwave safe bowl

• Microwave the radishes for 30 seconds and drain any water at the bottom, then place into a larger bowl

• In a separate small bowl, mix together the oil, honey and cinnamon and then pour over the radishes

• Mix the radishes so they are fully coated

• Line a baking sheet with parchment paper and spread the radishes evenly on the sheet

• Bake for 15 minutes at 350

• Reduce the temperature to 220

• Flip the radishes and bake for an additional 20-25 minutes until crisp

57. Cucumber Sandwiches • 1 cucumber

• 3 tablespoons hummus

• 3 slices of chicken or turkey

• Slice the cucumber into ½ inch thick pieces

• Spread the hummus on half of the slices of cucumber

• Top the slices covered with hummus with pieces of chicken or turkey

• Top the sandwich with another piece of cucumber and enjoy!

38

Fat Burning Snacks58. Mashed Cauliflower

“Potatoes”• 1 large head cauliflower

• 6 cloves of garlic, minced

• 2 tablespoons grassfed butter


• Salt

• Wash and cut the cauliflower into florets

• Peel and slice the garlic cloves

• Place the cauliflower and garlic on the stove to steam and sprinkle with salt

• Steam the cauliflower and garlic for 10 minutes or until florets are soft


• Drain everything in a colander and then place in a food processor

• Add pepper and butter to the food processor and blend until smooth

39

Fat Burning Snacks59. Cucumber Dill Salad • 2 large cucumbers

• 2 tablespoons plain Greek yogurt

• 1/2 tablespoon dill

• 1/2 tablespoon white wine vinegar




• Peel, halve, seed and slice the cucumbers into 1/2 inch pieces

• In a bowl, combine yogurt, dill salt, pepper, garlic powder and mix

• Add cucumber to bowl and mix

• Store covered in the refrigerator

60. Sweet and Spicy Cucumbers • 3 cucumbers, sliced

• 1/4 cup red wine vinegar

• 1/2 tablespoon honey

• 1 teaspoon crushed red pepper flakes


• Slice cucumbers into ½ inch slices

• Combine all ingredients in a bowl and mix well

• Store in the refrigerator in an airtight container

40

Fat Burning SnacksSPREAD


61. Espresso Vanilla Almond Butter

• 1 cup raw almonds

• 1-2 tablespoons ground coffee beans (use 2 for stronger coffee flavor)

• 1 tablespoon maple syrup


• 2 teaspoons ground vanilla beans


• Combine almonds, vanilla beans and coffee in a food processor and blend for 5-7 minutes, until finely ground

• Add remaining ingredients to the food processor and blend

• If mixture is too dry for your taste, add small amounts of water to reach your desired consistency

• Store in the refrigerator for up to two weeks

• Enjoy a tablespoon of the butter with a banana, apple or other fruit of your choice (or just plain by itself!)

41

Fat Burning Snacks62. Watermelon Feta

Guacamole• 2 ripe avocados

• 1 cup cubed watermelon (very small cubes!)

• 1/2 cup feta cheese

• 1/2 cup chopped cilantro

• 1/2 diced red onion

• 1/2 diced jalapeño

• 1/2 lime (juiced)

• 1/2 lemon (juiced)

• Salt and pepper to taste

• 1 teaspoon crushed red pepper (optional)

• Scoop the flesh from the avocados and mash in a bowl

• Add the rest of the ingredients to the bowl and mix together

• Enjoy with sliced veggies or Zucchini Chips (recipe in this manual!)

63. Simple Guacamole • 2 ripe avocados

• 1/2 lime, juiced

• 1 teaspoon garlic salt

• Scoop the flesh out of the avocados

• Mash the flesh with the lime juice and garlic salt and serve


64. Cilantro Guacamole • 2 ripe avocados

• 1/4 cup red onion, diced

• 1/2 jalapeño, diced

• 1/3 cup cilantro, chopped

• 1/2 lime, juiced

• Pinch of salt

• Scoop the flesh out of the avocados

• Mash the flesh with the other ingredients and serve


42

Fat Burning Snacks65. Feta Avocado Hummus • 1 can garbanzo beans

• 2 ripe avocados


• 1 cup crumbled feta cheese

• 2 limes, juiced

• 1 tablespoon tahini past

• Put all ingredients in a food processor and blend until smooth!


66. Spinach Artichoke Hummus • 2 tablespoons olive oil

• 5 garlic cloves, peeled and chopped

• 5 ounces fresh spinach

• 1 can artichoke hearts, drained

• 2 cans garbanzo beans

• 2 tablespoons Tahini past

• 1 lemon, juiced

• 1 teaspoon salt

• 2 teaspoons cumin

• 1 teaspoon paprika

• Sauté olive oil, garlic and spinach in a pan for about 4 minutes, until spinach is wilted. Add the artichokes and sauté for another minute

• Combine garbanzo beans, tahini and lemon juice in a food processor and blend until smooth

• Add spinach, artichoke and spices and blend with the mixture until smooth

• Add small amounts of water to make mixture smoother, if needed


43

Fat Burning Snacks67. “Everything Bagel”

Hummus• 2 cans cannelloni/great

northern white beans, drained

• 5 tablespoons olive oil (separated)



• 2 tablespoons dried, minced onion

• 2 tablespoons toasted sesame seeds

• 1 tablespoon poppy seeds

• 1 tablespoon dried minced garlic

• 1 teaspoon sea salt flakes



• Sauté garlic cloves in 1 tablespoon of olive oil

• Add beans and sautéed garlic to a food processor and blend

• In a separate bowl, toss together dried onion, sesame seeds, poppy seeds, dried garlic, paprika, sea salt and black pepper

• With the food processor still running add in remaining olive oil to get desired consistency

• Add hummus to a bowl and pour the seasoning over the top. Drizzle with a small amount of olive oil and serve


68. Roasted Red Pepper Hummus

• 1 can chickpeas, drained

• 3 tablespoons olive oil, separated

• 3 cloves garlic, peeled and chopped


• 2 tablespoons tahini paste


• 1 teaspoon cumin

• 1/2 cup roasted red peppers

• 1 teaspoon crushed red pepper flakes

• 1/4 cup feta cheese

• Sauté garlic in 1 tablespoon of olive oil

• Combine all ingredients in food processor and blend until smooth

• Add small amounts of water to reach desired consistency


44

Fat Burning Snacks69. Classic Hummus • 1 can chickpeas, drained


• 1/2 cup tahini paste



• 1 teaspoon salt

• Sprinkle of paprika

• Place chickpeas in a food processor and blend

• Add olive oil, tahini, lemon juice, garlic and salt and blend until smooth

• Add small amounts of water to the mixture until desired consistency is reached

• Serve with a sprinkle of paprika


70. “Refried” Bean Dip • 2 cans of beans (black or pinto)

• 3/4 cup salsa


• 1/4 teaspoon onion powder

• 1/4 teaspoon cumin



• 1/4 teaspoon crushed red pepper


• Drain and rinse beans and place them in a food processor

• Add half of the salsa and the spices to the food processor and blend for 1 minute

• Add additional salsa and blend for another minute

• Add additional salt and pepper to taste

• Enjoy with zucchini chips or other Fat Burning Snacks chips

71. Almond Butter Fruit Dip • 1 cup plain Greek Yogurt


• 1/2 tablespoon honey


• Mix all ingredients together in a bowl

• Enjoy with apple slices or other fruits

45

Fat Burning SnacksSMOOTHIE


72. Fruity Green Smoothie • 1 banana, peeled, frozen

• 1 orange, peeled, frozen

• 1/2 cup pineapple, chopped, frozen

• 1 1/2 cup fresh spinach


• 1 cup crushed ice

• Blend all ingredients together until smooth!

73. Snickerdoodle Green Smoothie

• 1 banana, peeled, frozen

• 1 ripe avocado

• 1 cup blueberries


(Ingredients continued on next page)


46

Fat Burning Snacks• 1 cucumber, peeled, sliced

• 1 1/2 cups spinach

• 1/2 cup coconut water

74. Blueberry Green Smoothie • 1 banana, peeled, frozen

• 1 ripe avocado

• 1 cup blueberries

• 1/2 cup raspberries

• 1 cucumber, peeled, sliced

• 1 1/2 cups spinach

• 1/2 cup coconut water


75. Pumpkin Pie Protein Shake • 1 banana, peeled, frozen

• 1/3 cup pumpkin puree

• 1/4 cup plain Greek yogurt

• 3/4 cup unsweetened almond milk or coconut water

• 1 scoop vanilla protein powder


• 1/4 teaspoon pumpkin pie spice

• 4 ice cubes


76. Chocolate Almond Butter Cup Protein Shake

• 1 banana, peeled, frozen

• 1 cup unsweetened almond milk or coconut water

• 2 scoops chocolate protein powder

• 1 tablespoon almond butter


• 4 ice cubes


47

Fat Burning Snacks77. Thin Mint Protein Shake • 1 banana, peeled, frozen

• 2 scoops chocolate protein powder

• 1 cup unsweetened almond milk or coconut water

• 1 1/2 cups fresh spinach

• 2 drops peppermint extract (add more to taste)

• 4 ice cubes


78. Mocha Protein Shake • 1 cup coffee

• 2 tablespoons unsweetened almond milk or coconut water

• 1 scoop chocolate protein powder


• 4 ice cubes



48

Fat Burning SnacksPROTEIN


79. Almond + Date Chocolate Chip Energy Bites

• 1 cup sliced almonds

• 8 dates, pitted

• 1/4 cup dried cherries

• 2 tablespoons unsweetened coconut flakes

• 1 teaspoon maple syrup

• 1 teaspoon honey


• 2 tablespoons pumpkin seeds

• 1 tablespoons water

• Add all ingredients to a blender (besides chocolate, pumpkin seeds and water)

• Pulse the blender approximately 20 times, until the dates are broken down and the mix is coarsely chopped together

• Add chocolate pieces and pumpkin seeds and pulse the blender 5 more times until ingredients are mixed

• Scoop tablespoon sized balls of the mixture with a melon-baller

49

Fat Burning Snacks80. Dark Chocolate Almond

Butter Energy Bites• 1/2 cup almond butter

• 1/4 cup honey

• 2 1/2 cups cooked quinoa

• 2/3 cups old fashioned oats

• 3 Tablespoons Chia Seeds

• 1/2 cup almonds, (slivered or roughly chopped)


• Combine almond butter and honey in a small pan and melt together until they are a liquid consistency

• Mix together cooked quinoa, chia seeds, chocolate and chopped almonds

• Pour almond butter mixture over the quinoa mixture and mix until quinoa is fully coated

• Take small scoops of the mixture and squeeze in your hands to create 1 inch balls

• Place balls on a piece of parchment paper and place in the freezer

• Take the energy bites out of the freezer to soften before eating

81. Almond Butter Flax Bites • 1 cup dry old-fashioned oats



• 1/2 cup ground flaxseed

• 1/3 cup honey

• 1 teaspoon vanilla extract

• Mix all ingredients in a bowl

• Roll into 1 inch balls

• Refrigerate until ready to eat

82. Smoked Salmon Ceviche • 1 pound smoked salmon fillets, cubed

• 1/2 cup green onions, diced

• 1 avocado, cubed

• 1 lime, juiced

• 1/4 cup basil, finely chopped

• Sprinkle of parsley


• Toss all ingredients together in a large bowl (make sure the fish and avocado are well coated with lime juice)

• Refrigerate for 3-4 hours

50

Fat Burning Snacks83. Egg and Chorizo “Muffins” • 1 pound ground chorizo

• 8 eggs

• 3 ounces water

• 2 tablespoons coconut oil

• 1/2 cup onion, diced

• 1/4 cup red pepper, diced

• 1/4 cup asparagus

• 1 jalapeño, diced (optional)



• Cook chorizo in a large pan

• “Grease” a muffin tin with coconut oil

• Add veggies to chorizo in pan and sauté

• Wisk eggs and water in a large bowl and pour into muffin tins

• Add chorizo and veggies to muffin tins

• Bake for 15 minutes or until completely cooked

84. Apple and Cottage Cheese • 1 apple, sliced

• 1/2 cup cottage cheese



• Place sliced apple on a plate with cottage cheese

• Sprinkle cottage cheese with cinnamon and drizzle with honey

85. Apple and Almond Butter • 1 apple, sliced



• Spread almond butter on apple slices and sprinkle with cinnamon

51

Fat Burning Snacks86. Carrot Cake Protein Bars Dry

• 1/2 cup coconut or almond flour

• 1/2 cup protein powder (unflavored or vanilla)

• 1/4 cup ground flax seed

• 1/2 cup shredded carrots

• 1/4 cup raisins


• 1/2 teaspoon ground nutmeg


Wet

• 4 eggs

• 1 cup mashed banana

• 1/4 cup honey

• 3 tablespoons coconut or almond milk

• 1 ½ tablespoons vanilla extract

• 1 tablespoon grass fed butter, melted

Topping

• 2 tablespoons coconut butter, melted



• Line baking sheet with parchment paper

• Combine and mix all wet ingredients

• In a larger, separate bowl, mix together dry ingredients

• Add wet ingredients to the dry ingredients and mix until smooth

• Let the mixture sit for 2 minutes to thicken

• Take small scoops of the mixture (approximately 1/3 cup) and shape into bars on the baking sheet

• Bake bars for 20-25 minutes or until golden

• Allow bars to completely cool

• Whisk together melted coconut butter and teaspoon of cinnamon and drizzle on top of the bars

52

Fat Burning Snacks87. Guacamole Deviled Eggs • 4 large eggs

• 1/2 avocado

• 1/2 teaspoon Dijon mustard

• 1/2 teaspoon white wine vinegar

• Dash of hot sauce

• Sprinkle of paprika


• Place eggs in a saucepan of water and bring to a boil

• Remove eggs from the heat and let stand for 15 minutes

• Drain the water and peel the eggs

• Halve the eggs lengthwise

• Remove the yolks and place in a bowl leaving the whites intact

• Halve the avocado and remove the flesh with a spoon placing it in a small bowl

• Mash the avocado until smooth

• Add two tablespoons of the mashed avocado into the bowl with the egg yolk, mustard, vinegar and hot sauce

• Spoon the mixture into the egg whites and sprinkle with paprika, salt and pepper

88. Red Velvet Protein Bars • 1/4 cup protein powder (vanilla or chocolate)

• 4 tablespoons coconut flour, separated (2+2)

• 2 tablespoons almond flour

• 2 tablespoons cocoa powder

• 1/2 cup almond milk

• 1/2 teaspoon vanilla extract

• 2 teaspoons honey


• Mix dry ingredients together in a bowl

• Add almond milk, honey and vanilla and mix (add an additional tablespoon of coconut or almond flour if the batter is too runny—it should be thick enough to mold into bars)


• Take small handfuls of batter and mold them into bars on the baking sheet

(Recipe continued next page)

53

Fat Burning Snacks• Place bars in the refrigerator for

15 minutes to harden

• Melt chocolate on a double boiler on the stove and drizzle over bars

• Refrigerate again for an hour and store in an airtight container

89. Ants on a Log • 2 long sticks of celery


• 1 tablespoon raisins

• Spread the almond butter on the celery

• Place the raisins on the celery

90. Pepperoni Chips • 10 ounces pepperoni, thinly sliced

• Optional: sprinkle of parmesan


• Spread pepperoni slices evenly on a baking sheet


• Remove the pan from the oven and blot the juice from the pan

• Optional: sprinkle small bit of parmesan cheese on slices

• Place the baking sheet back in the oven for another 2-5 minutes until they are crisp

• Eat plain or with a dip like hummus

91. Tuna Herb Salad • 1 can tuna

• 2 tablespoons peas


• 1 teaspoon fresh cilantro, chopped

(Ingredients continued on the next page)

• 1 teaspoon fresh parsley,

• Drain water from the tuna

• Mix all ingredients together in a bowl and enjoy!

54

Fat Burning Snackschopped

• 1 teaspoon fresh oregano

• Squeeze of lime juice

92. Avocado Egg Bowl • 1 avocado

• 2 eggs

• 2 slices of bacon


• Optional: Drizzle of hot sauce and/or sprinkle of crushed red peppers


• Line a baking sheet with aluminum foil

• Cook the bacon on the stove and set aside to cool

• Crumble the bacon once cool

• Halve and pit the avocado

• Scoop a small amount of avocado from each half to allow more room for the egg

• Pour the egg into the avocado

• Sprinkle the egg with salt and pepper

• Sprinkle the bacon into the avocado

• Bake for 25-30 minutes until egg is cooked

• Remove from the oven and drizzle with hot sauce, sprinkle with crushed red peppers (if you like spicy!) and enjoy

93. Beef Jerky • 1 pound of flank steak or • Freeze the steak for about an

55

Fat Burning SnacksLondon Broil Steak



• 1/2 teaspoon garlic salt

• 1/2 teaspoon onion powder



• 1/4 teaspoon smoked paprika


hour and a half (so it is easier to slice)

• Trim away any visible fat (it spoils after drying)

• Slice the steak into 1/8 inch pieces

• Mix together the ingredients besides steak pour into a gallon ziplock bag

• Put steak in the bag and marinade for 24 hours in the refrigerator (flip bag occasionally to fully coat the steak in the mixture

• After steak is marinated, preheat the oven to 150

• Remove the meat from the refrigerator and pat with paper towels to remove the liquid

• Line a baking sheet with parchment paper and place an oven safe cooling rack on top of the baking sheet

• Place the strips of steak on the rack evenly so they don’t touch

• Bake the steak for 8-10 hours

• Check the steak at around 5 hours and every hour thereafter

94. Pumpkin Seeds: Salt and • Seeds from 1 large pumpkin • Preheat oven to 350

56

Fat Burning SnacksPepper • 2 teaspoons olive oil





• Scrape and remove seeds from the pumpkin

• Rinse seeds thoroughly to remove all remnants of the pumpkin

• Soak the seeds in a bowl of water overnight and then drain the water the next day

• Fill a pot with water and bring it to a boil on the stove (enough water to cover the seeds) cook for about 10 minutes

• Drain the seeds

• In a bowl, toss the seeds in the olive oil

• Spread the seeds on a baking sheet and sprinkle with salt, pepper, garlic powder and paprika

• Flip the seeds and add seasoning to the other side

• Bake seeds for approximately 40 minutes, flipping the seeds every 10 minutes until they are dark yellow

95. Pumpkin Seeds: Cinnamon • Seeds from 1 large pumpkin • Preheat oven to 350

57

Fat Burning SnacksHoney

• 2 teaspoons coconut oil

• 1 teaspoon honey


• Scrape and remove seeds from the pumpkin

• Rinse seeds thoroughly to remove all remnants of the pumpkin

• Soak the seeds in a bowl of water overnight and then drain the water the next day

• Fill a pot with water and bring it to a boil on the stove (enough water to cover the seeds) cook for about 10 minutes

• Drain the seeds

• In a bowl, toss the seeds in the coconut oil, honey and cinnamon

• Spread the seeds evenly on a baking sheet

• Bake for 40 minutes flipping every 10 minutes until seeds are dark yellow

96. Spicy “Corn Nuts” • 2 cans chickpeas, drained and rinsed


• 1/2 teaspoon cayenne pepper

• 1/2 teaspoon crushed red pepper


• 1 teaspoon ground cumin



• Preheat oven to 400 degrees

• Drain and rinse chickpeas in a colander

• Lay chickpeas on a paper towel and pat dry

• Mix the olive oil and spices in a bowl and then toss the chickpeas in the mixture until fully coated

• Lay the chickpeas on a baking sheet in a single layer

• Bake approximately 40-45 min.

97. Tabbouleh • 1 cup quinoa, cooked • Mix cooked quinoa, tomatoes

58

Fat Burning Snacks• 4 plum tomatoes, finely

chopped

• 1/2 cucumber, finely chopped

• 1 ½ cups fresh flat leaf parsley, finely chopped

• 5 scallions, finely chopped

• 1/4 cup lemon juice


• 2 teaspoons fresh mint leaves, finely chopped

• 1 teaspoon salt


(with their juice), cucumber, parsley and scallions

• Add lemon juice, olive oil, mint, salt and pepper and mix well

98. Sriracha Hard Boiled Eggs • 4 eggs

• Drizzle of Sriracha hot sauce


• Place eggs in a saucepan of water and bring to a boil

• Remove eggs from the heat and let stand for 15 minutes

• Drain the water and peel the eggs

• Drizzle with Sriracha

99. Protein Packed Yogurt • 1 cup plain Greek yogurt

• 1/2 scoop protein powder (any flavor)




• Mix together all ingredients in a bowl

• If desired top with banana or other fruit

100. Bacon Wrapped Asparagus • 1 bunch asparagus • Wash and trim asparagus

59

Fat Burning Snacks• 10 pieces of bacon


• Slice bacon strips in half

• Wrap bacon around the asparagus

• Place asparagus on a baking sheet

• Sprinkle with pepper

• Preheat oven to 400 (keep asparagus in the oven during preheating)

• Set timer for 20-25 minutes and bake until bacon is crispy

101. Cantaloupe and Cottage Cheese

• 1/2 cantaloupe

• 1/2 cup cottage cheese

• Scoop the seeds out of the cantaloupe

• Fill the cantaloupe hole with cottage cheese

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Disclaimer:

The information provided on this site is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided on this site is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given on this site are meant for healthy adults only. You should consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

© FatBurningNation.com

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