PRESENTS VOLUME #12 LEAN MEALS - Amazon S3...1 tsp apple cider vinegar ¼ teaspoon salt ½ cup water...

LEAN MEALSP R E S E N T S V O L U M E # 1 2

INTRO FROM YURIWelcome to Volume 12

of the Fat Burning Meal Club!I’M SO GLAD YOU’VE JOINED ME FOR THE LAST ISSUE OF THE FAT BURNING MEAL PLAN!

It’s been a pleasure guiding and supporting you through 12 months of healthy eating. Hearing your success stories is always such an inspiration! This final meal plan is full of amazing breakfast, lunch, and dinner recipes to keep you going all month long. And let’s not forget dessert! Treat yourself every once in a while to a treat that sneaks in some added health benefits! Keep up the good work—you’re going to love another 30 days of incredible recipes!

What does a healthy lifestyle look like? I can tell you that it doesn’t entail popping miracle pills and living in fear of the numbers on your scale. It doesn’t entail drinking pre-made mystery juices that replace meals or living off only one food group for a week. What it does look like is embracing real food. Relishing the flavor of fresh herbs and in-season fruits and vegetables. This meal plan is a great guide for healthy eating. These recipes combine whole foods, and this sets the groundwork to help you understand how flavors play off one another and enhance a meal. By eliminating junk food from your diet and adopting clean eating, you’ll give yourself the gift of energy and vitality, and that’s something to celebrate!

It’s been a pleasure helping you reach your health goals, and I hope you’ve gained a new appreciation for clean eating and cooking with whole foods throughout this journey. I still love hearing from you and wish you the best in health and happiness.

My best,

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HEALTHY BREAKFASTwith Greens

GET YOUR GREENS IN FIRST THING AND START YOUR DAY THE HEALTHY WAY.

Your body deserves the best fuel possible, and including greens in all your meals allows you to stay on top of your health. Greens are loaded with potent antioxidants to protect against free radicals, which cause inflammation and result in chronic diseases. Leafy greens are a good source of iron, essential for the transport of oxygen in the blood. A deficiency in iron causes you to feel tired, sluggish, and low energy– eating greens is a good way to boost iron levels, resulting in more energy. Leafy greens are also loaded with vitamins to boost your overall health, and that’s what really matters!

1 . O R A N G E B E E T P R O T E I N S M O O T H I E

by The Wicked Spatula

1½ ounces Swiss chard 4 ounces beets 1 orange, peeled ½ piece fresh ginger 1 lemon, juiced 2 tablespoons goji berries 1 tablespoon pea protein 1 cup water 1 cup ice

Place all ingredients in a blender and blend until smooth.

2 . H E A V E N LY B R E A K F A S T

by Simple Roots Wellness

1 egg ½ sweet potato, cooked into fries ¼ onion ½ tablespoon butter or coconut oil 1 cup spinach

FOR THE DRESSING

¾ cups olive oil 3 tablespoons red wine vinegar 1 tablespoon balsamic vinegar 1 tablespoon Worcestershire sauce 2 tablespoons honey 3 cloves garlic, peeled 1 tablespoon Kosher salt Lots of freshly ground black pepper

FOR THE DRESSING : Combine all ingredients in a mason jar with the lid. Shake vigorously to combine; taste and adjust seasonings to taste.

FOR THE EGG : Melt butter in pan on medium heat. Caramelize the onion. Add spinach once onions are almost done to wilt. Remove from pan and set aside. Melt additional butter in pan. Fry egg in butter. Add to plate in your favorite order, add egg to top and drizzle with dressing.

3 . R A S P B E R R Y- P I N E A P P L E

G R E E N S M O O T H I E

by Project Domestication

1 cup almond milk (vanilla) 1 cup pineapple juice (frozen, if possible) 1 tablespoon chia seeds 5–8 drops liquid stevia, vanilla crème flavor ½ small avocado 2 cups spinach 1 cup frozen raspberries

In the order listed, place ingredients in blender. Blend on high for a minute or so until smooth. If using a Blendtec blender, use the “smoothie” setting. Ideally your pineapple juice will be frozen. If so, place in the blender last.

4 . S P I N A C H A N D C H O R I Z O

P O A C H E D E G G S


3 cups spinach 5 ounces chorizo 2 eggs, poached 1 avocado, sliced

MA KE THE CHORIZO A ND SPINACH: Place a medium size pan over high heat and start browning the chorizo, stirring occasionally for about 5-6 minutes until browned and no longer pink. Remove with a slotted spoon leaving the grease in the pan and set aside. Lower the heat to low and add in the spinach allowing it to slightly wilt.

POACH THE EGGS: Working one at a time crack an egg into a shallow dish and carefully pour into the simmering water as close to the surface as you can. Let poach for 3 minutes, remove with a slotted spoon, and drain on paper towels. Repeat with remaining egg.

TO A SSE MBLE : top the spinach and chorizo mixture with the poached eggs and sliced avocado. Sprinkle with additional cayenne and serve.

5 . G R E E N F I E S TA S M O O T H I E

1 head kale or Swiss chard 1 large handful spinach 1 head romaine lettuce 1 cucumber 10 to 12 celery stalks 1 apple 1 lemon

Run all ingredients through a juicer, serve, and enjoy!

6 . B R E A K F A S T S C R A M B L E


½ tablespoon coconut oil ½ small onion, diced ½ red pepper, diced 1 tomato, diced 1 cup spinach 2 eggs Sea salt and pepper to taste

Heat a large pan over medium heat and add the coconut oil and onion. Cook until the onion is translucent, then add the garlic and red pepper. Cook about 4 minutes, then add the tomato, spinach, and seasonings. Cook another few minutes. Add the eggs and stir to combine. Stir the mixture gently for the next minute or so and then turn the heat off when the eggs are almost cooked, leaving them still slightly runny. By the time you plate them they will be done.

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SIMPLE LUNCH IDEAS Quinoa Bowls

QUINOA—IT MAY BE HARD TO PRONOUNCE, BUT IT’S DEFINITELY A FOOD YOU WANT IN YOUR PANTRY.

Although quinoa is often referred to as a grain, it’s actually a seed. It’s prepared as any other grain is, but it’s a perfect gluten-free alternative. Quinoa contains 9 essential amino acids, meaning it’s a complete protein. It also contains fiber, iron, magnesium,

and heart-healthy omega-3 fatty acids. It’s easy to prepare too! Here’s a quick way to cook you quinoa:

First, you’ll want to rinse your quinoa. It has a coating called saponin that makes quinoa taste bitter if not washed. Add two cups of water and ½ teaspoon salt to a pan and bring to a boil. Add one cup of washed quinoa and turn down the heat to low.

Cover and cook for 15 minutes. Remove from heat, keeping the lid on, and let sit for 5 minutes. Fluff with fork and serve.

One cup of dry quinoa equals three cups cooked, so if you have extra, store it in a covered container in the fridge for up to 4 days.

For these quinoa bowl lunches, grab a bowl, put in ½ to 1 cup cooked quinoa, and toss with any of the amazing flavor combos below. You’ll love how tasty your lunch is!

01 TACO SALAD

Diced tomatoes + shredded romaine +

avocado + black beans + cilantro + lime juice +

olive oil + chipotle chili powder +

salt

02 NORTHWEST

Grilled salmon + shredded lactino kale + hemp seeds + tahini +

lemon juice + olive oil + salt

03 THAI

Diced red bell pepper + shredded purple cabbage +

chopped carrots + sliced green onions + cilantro + cashews +

peanut butter + ginger + tamari + sesame oil +

agave

04

CA

ULIFLOWER SALAD

Roasted cauliflower + arugula + parsley + dried cranberries + toasted almonds +

lemon juice + olive oil + salt

05 G

REEN GODDESSShredded romaine + sliced green

onions + diced cucumber + sliced avocado +

chopped basil leaves + lemon juice + olive oil +

salt

06

SO

U

TH OF THE BORD

ERCorn + cooked,

diced sweet potatoes + shredded chicken + avocado +

red onion + jalapeno + cilantro + lime juice +

cumin + salt

07

CURRIED CHICKPE

A

Canned chickpeas + green onion + raisins +

cashews + tahini + lemon juice + curry powder

08

CH

ICKEN HARVEST SA

LAD

Cubed chicken + chopped celery +

chopped walnuts + chopped apples +

apple cider vinegar + olive oil

09 CHEF’S CHOICE

Hard boiled egg + green beans +

shredded romaine + sliced cucumber +

halved cherry tomatoes + balsamic vinegar +

olive oil + salt

10 M

EDITERREANEAN

Diced cucumber + cherry tomato halves +

diced red onion + parsley + olives + lemon juice +

olive oil + salt

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SIDE DISHDelish

8 SIDES TO BOOST YOUR MAIN DISH

Along with the 30 amazing recipes in this cookbook, we’ve got some incredible, healthy side dishes that pair perfectly with your dinner. Some of the main dishes stand alone, but I’ve made suggestions for the dinner recipes that work well with any of the delicious sides on this page.

LOADED GREEN SALAD

1 head lettuce or mixed greens

1 tomato, chopped

1 avocado, cubed

1 orange or yellow sweet pepper, chopped

¼ large cucumber, peeled and sliced

¼ cup olives, pitted

¼ sweet onion or shallot, sliced

1 handful sprouts (alfalfa, radish, etc.)

2 tbsp olive oil

Juice of ½ lemon

Pinch of sea salt

1. Combine olive oil, lemon juice, and salt in a small bowl and whisk together. Combine salad ingredients in a large bowl, toss with dressing, and serve.

SUPERFOOD SALAD

4 cups spinach

1 cup berries (blueberries, raspberries, blackberries)

1 avocado

3 tbsp walnuts or sliced almonds

2 tbsp hemp seeds (optional)

3 tbsp sweet onion, finely chopped

¼ cup apple cider vinegar

¼ cup avocado oil

2 tbsp raw honey or agave

1. Toss spinach with berries, avocado, walnuts, hemp seeds, and onion. Drizzle with apple cider vinegar, oil, and honey. Plate immediately, serve, and enjoy!

SKILLET ASPARAGUS WITH CARAMELIZED ONIONS

BY SIMPLE ROOTS WELLNESS

1 bunch asparagus, ends trimmed off and stalks cut in half

2 small spring onions, sliced into very thin strips

3 tablespoons coconut oil

¼ cup slivered almonds

Salt & pepper, to taste

1. Heat skillet over medium heat and add coconut oil. Once melted and sizzling add onions and cook until caramelized (softened), about 10 minutes. Place asparagus halves in skillet with caramelized onions and place a lid on top. Continue cooking until asparagus are slightly tender. Place in serving bowl and top with slivered almonds, salt, and pepper. Enjoy!

ASIAN BROCCOLI AND CAULIFLOWER

1 tbsp sesame oil

1 clove garlic, minced

1 tbsp soy sauce

2 tbsp apple cider vinegar

1 ½ cups broccoli florets

1 ½ cups cauliflower florets

1. Heat the sesame oil in skillet on medium-high heat. Add the soy sauce, apple cider vinegar, 1 tablespoon water, and garlic. Sauté over low heat for one min-ute. Add broccoli and cauliflow-er. Stir to coat vegetables and cook until crisp-tender.

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SAUTÉED KALE

1 tbsp olive oil

1 large bunch kale

2 cloves garlic, minced

1 tsp apple cider vinegar

¼ teaspoon salt

½ cup water

1. Heat oil in skillet on medium-high heat. Add in kale and sauté for one minute. Add water and cook on medium-low for 10–12 minutes. Stir in vinegar and salt and serve.

ROASTED VEGGIES

1 sweet potato, skin removed and cubed

2 carrots, sliced into large coins

2 beets, tops and bottoms removed, cut into cubes

2 tbsp coconut oil, melted

salt and pepper

1. Preheat oven to 375°F. Scat-ter the veggies on a baking pan. Drizzle with melted coconut oil and season with salt and pep-per. Roast for 30 to 40 minutes or until cooked through.

ZOODLES

3 zucchini

1. If you’re going low-budget, just use a vegetable peeler or julienne peeler and make long spaghetti-like strings. You can also use a sprializer, which costs a little more, but quickly turns a zucchini and many other veggies into spirals. Zucchini will sweat when cooked, so I recommend cooking it first. You can either lightly stir-fry the zoodles or place them in a covered glass dish and microwave for a minute or two.

CAULIFLOWER RICE

1 head cauliflower

½ cup veggie or chicken broth

2 tbsp coconut oil

1. Wash and clean cauliflower. Cut stem and leaves off, leaving only cauliflower florets.

2. Place a small handful into a blender or food processor. Process until cauliflower is the consistency of rice. Repeat process until all the cauliflower is processed.

3. Place cauliflower rice in pan on stovetop with broth and cook, covered. Once cauliflower becomes soft, turn heat off and stir in coconut oil. Serve with your favorite dish!

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YOUR 30-DAY MENUDAY 1 dinner DAY 2 dinner DAY 3 dinner DAY 4 dinner DAY 5 dinner DAY 6 dinner DAY 7 dinner

Sweet Pepper Beef Stir Fry

(Vegan) Black Bean and Lentil Enchilada Bake

Herb Crusted Cod

Buffalo Chicken Chili

(Vegan) Slow Cooker Veggie

Lasagna

Ground Chicken Curry Lettuce

Wraps

Cauliflower Shrimp Soup

DAY 8 dinner DAY 9 dinner DAY 10 dinner DAY 11 dinner DAY 12 dinner DAY 13 dinner DAY 14 dinner

30-Minute Fajitas Greek Breakfast Scramble

Grilled Salmon Roman Salad

Noodleless Shrimp Pad Thai

(Vegan) Mexican Cauliflower Rice

Pesto Grilled Pork Chops

Hearty Southwest

Sausage Soup


Curry Chicken and Roast Vegetables

Ginger Kale and Beef Stir Fry

Paleo Sesame Cauliflower

Herby Chicken and Butternut

Squash

30-Minute Italian Chopped Salad

(Vegan) Easy Beans

and Cauliflower Rice

Fennel and Cod Soup


Greek Beef and Vegetables

Eggs, Spinach, and Salsa

Chicken Broccoli Casserole

(Vegan) Spaghetti

Squash with Broccoli

Asparagus Pesto

Hearty Chicken and Vegetable

Soup

Flank Steak with Avocado

Mash and Wilted Spinach

Grilled White Fish with Mango

Salsa

DAY 29 dinner DAY 30 dinner

(Vegan) One Pot Vegan Zucchini

Pasta

Cauliflower and Chicken Sauté

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SHOPPING LISTPANTRY

☐ coconut oil

☐ coconut oil cooking spray

☐ honey

☐ vinegar

☐ balsamic vinegar

☐ paprika

☐ cayenne pepper

☐ lemon juice

☐ dried parsley

☐ dried oregano

☐ dried basil

☐ dried thyme

☐ bay leaves

☐ italian seasoning

☐ cinnamon

☐ nutmeg

☐ sea salt

☐ black pepper

☐ white pepper

☐ red pepper flakes

☐ garlic powder

☐ onion powder

☐ greek seasoning

☐ almond flour

☐ Worcheshire sauce

☐ cumin

☐ chili powder

☐ curry powder

☐ coriander

☐ sage

☐ almond meal

☐ olive oil

☐ grass fed butter

☐ coconut aminos

☐ apple cider vinegar

☐ red wine vinegar

☐ aluminum foil wrap

☐ Sriracha hot sauce

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WEEK 1

FRUIT

☐ 3 avocados

☐ 1 lemon

☐ 2 limes

VEGETABLES

☐ 1 head broccoli

☐ 2 ½ onions

☐ 1 purple onion

☐ chopped spinach

☐ baby spinach

☐ 1 jalapeno

☐ 3 carrots

☐ 1 green bell pepper

☐ 1 red bell pepper

☐ 1 orange bell pepper

☐ ½ pound asparagus

☐ 1 bunch celery

☐ 1 ear corn

☐ 1 eggplant

☐ 1 zucchini

☐ 1 (6 oz) pack sliced cremini or bella mushrooms

☐ 8 oz mushrooms

☐ 8 large butter lettuce leaves

☐ 1 bunch green onions

☐ 1 head cauliflower

HERBS

☐ 15 cloves garlic

☐ 1 bunch cilantro

☐ 1 bunch flat-leaf parsley

DAIRY

☐ 7 eggs

CANNED GOODS

☐ 1 jar red curry paste

☐ 1 (15 oz) can lentils

☐ 1 (15 oz) can black beans

☐ 2 ½ (14.5 oz) can organic fire-roasted diced tomatoes

☐ 2 (14.5-oz.) cans diced tomatoes with green chilies

☐ 1 can white beans

☐ 1 jar tomato paste

MEAT

☐ 8 ounces lean red meat

☐ 1 pound wild-caught cod

☐ 1 pound chicken (breasts or thighs, skin off)

☐ 1 pound ground chicken

☐ 1 pound peeled and deveined wild caught shrimp

MISC

☐ ½ cup low-sodium beef broth

☐ 7 cups low sodium chicken broth

☐ roasted pumpkin seeds

☐ 1 cup chopped raw walnuts

☐ ¼ cup nutritional yeast

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WEEK 2

FRUIT

☐ 1 avocado

☐ 1 lemon

VEGETABLES

☐ 3 sweet bell peppers

☐ 1 very large head cauliflower

☐ 1 spaghetti squash

☐ 2 onions

☐ 2 scallions

☐ 1 head cabbage

☐ 2 cups bean sprouts

☐ 1 head romaine lettuce

☐ 2 tomatoes

☐ ½ pound vine-ripened tomatoes

☐ 1–2 chili peppers

☐ 1 bag fresh baby spinach

☐ 1 large jalapeño

HERBS

☐ 1 bunch fresh parsley

☐ 6 cloves garlic

☐ 1 bunch basil

☐ 1 bunch fresh bay leaves

DAIRY

☐ 7 eggs

CANNED GOODS

☐ ½ jar olives

☐ 1 (14.5 oz) can crushed or diced tomatoes

☐ 1 jar green olives, pitted

☐ 1 jar black olives, pitted

☐ 1 jar sun-dried tomatoes

☐ 1 jar capers

☐ 1 flat of anchovies

☐ 1 can full fat coconut milk

☐ 1 jar fish sauce

MEAT

☐ 1 pound protein (sirloin steaks, pork, or chicken)

☐ 2 (6 oz) grilled salmon filets

☐ 7 ounces shrimp

☐ 2 pork chops (4 ounces each)

MISC

☐ ½ package corn tortillas (optional)

☐ 1 ½ tablespoons peanut oil

☐ 2 tablespoons peanuts

☐ 1½ cups low sodium beef broth

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WEEK 3

FRUIT

☐ 1 lemon

☐ 4 limes

VEGETABLES

☐ 1 large sweet potato

☐ 1 small butternut squash

☐ 1 bulb fennel

☐ 2 medium beets

☐ 2 medium carrots

☐ 1 large turnip

☐ 2 small head cauliflower

☐ 1 small green bell pepper

☐ 1 small red bell pepper

☐ 4 small red onion

☐ 1 large onion

☐ 1 bunch green onions

☐ 2 cups baby kale

☐ 4 cups butter lettuce

☐ 1 pint cherry tomatoes

☐ 1 jalapeno

HERBS

☐ 8 cloves garlic

☐ 1 3" knob ginger

☐ 1 bunch fresh thyme

CANNED GOODS

☐ 1 jar black olives

☐ 1 jar green olives

☐ 1 jar marinated artichoke hearts

☐ 1 jar banana pepper rings

☐ 1 (14 oz) can stewed tomatoes

☐ 8 tablespoons diced organic canned tomatoes

☐ 1 (15 oz) can chickpeas

☐ 1 can navy beans, drained and rinsed

☐ 1 jar tomato paste

MEAT

☐ 1½ pounds chicken drumsticks

☐ ¾ pound beef flank steak

☐ 2 pound boneless, skinless chicken breasts

☐ All-natural pepperoni

☐ 1 pound cod

MISC

☐ ¼ cup low sodium beef broth


☐ 1 ½ tablespoons tapioca starch

☐ 3 tablespoons white wine vinegar or rice wine vinegar

☐ 2 tablespoons coconut sugar

☐ 1½ tablespoons tapioca starch

☐ 1 cup rinsed lentils

☐ 1 tablespoon toasted sesame oil

☐ 2 tablespoons sesame seeds

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WEEK 4

FRUIT

☐ 3 avocados

☐ 1 lemon

☐ 1 large mango

☐ 4 limes

VEGETABLES

☐ 1 small onion

☐ 1 medium white onion

☐ 1 large onion

☐ 1 large spaghetti squash

☐ 1 medium zucchini

☐ 1 very large zucchini

☐ 1 small red bell pepper

☐ 2 large red bell peppers

☐ 12 cups baby spinach

☐ 2 large bunches of broccoli

☐ 1½ pounds mushrooms

☐ 1½ cups asparagus

☐ 1 pint cherry tomatoes

☐ 4 cups mixed salad greens

☐ 2 cups sliced baby bella mushrooms

☐ 1 head cauliflower

☐ 1 bunch kale

HERBS

☐ 13 cloves garlic

☐ 1 bunch parsley

☐ 1 bunch cilantro

☐ 1 bunch basil

CANNED GOODS

☐ ½ (14 oz) can artichoke hearts

☐ 1 (2.25 oz) can sliced kalamata olives

☐ 2 (14 oz) cans fire-roasted tomatoes

DAIRY

☐ 6 eggs

MEAT

☐ 1 pound grass fed skirt steak

☐ 3 cups cooked chicken

☐ 3 cups ground chicken

☐ 2 small Flank Steak filets

☐ 4 firm-fleshed white fish fillets

MISC

☐ organic salsa

☐ 1 cup chicken broth

☐ 1 cup full fat coconut milk

☐ ¼ cup nutritional yeast


☐ 1½ cup walnuts

☐ ⅓ cup brazil nuts

☐ 3 tablespoons nutritional yeast

☐ ½ cup chopped almonds

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RECIPE INDEX01 SWEET PEPPER BEEF STIR FRY 14

02 (VEGAN) BLACK BEAN AND LENTIL ENCHILADA BAKE 15

03 HERB CRUSTED COD 16

04 BUFFALO CHICKEN CHILI 17

05 (VEGAN) SLOW COOKER VEGGIE LASAGNA 18

06 GROUND CHICKEN CURRY LETTUCE WRAPS 19

07 CAULIFLOWER SHRIMP SOUP 20

08 30-MINUTE FAJITAS 21

09 GREEK BREAKFAST SCRAMBLE 22

10 GRILLED SALMON ROMAN SALAD 23

11 NOODLELESS SHRIMP PAD THAI 24

12 (VEGAN) MEXICAN CAULIFLOWER RICE 25

13 PESTO GRILLED PORK CHOPS 26

14 HEARTY SOUTHWEST SAUSAGE SOUP 27

15 CURRY CHICKEN AND ROAST VEGETABLES 28

16 GINGER KALE AND BEEF STIR FRY 29

17 PALEO SESAME CAULIFLOWER 30

18 HERBY CHICKEN AND BUTTERNUT SQUASH 31

19 30-MINUTE ITALIAN CHOPPED SALAD 32

20 (VEGAN) EASY BEANS AND CAULIFLOWER RICE 33

21 FENNEL AND COD SOUP 34

22 GREEK BEEF AND VEGETABLES 35

23 EGGS, SPINACH, AND SALSA 36

24 CHICKEN BROCCOLI CASSEROLE 37

25 (VEGAN) SPAGHETTI SQUASH WITH BROCCOLI ASPARAGUS PESTO 38

26 HEARTY CHICKEN AND VEGETABLE SOUP 39

27 FLANK STEAK WITH AVOCADO MASH AND WILTED SPINACH 40

28 GRILLED WHITE FISH WITH MANGO SALSA 41

29 (VEGAN) ONE POT VEGAN ZUCCHINI PASTA 42

30 CAULIFLOWER AND CHICKEN SAUTÉ 43

31 EASY VEGAN CHOCOLATE AVOCADO PUDDING RECIPE 44

32 PUMPKIN COCONUT MILK PUDDING 44

33 STRAWBERRY & BANANA COCONUT CREAM WHIP 45

34 MEXICAN CHOCOLATE POTS DE CRÈME 45

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VOLUME #12 RECIPES

THE RECIPES01 SWEET PEPPER BEEF STIR FRY

BY KARINE AND DAVE RUEL | METABOLIC COOKING

This simple stir-fry has vitamin C-packed peppers and strips of lean beef for a simple, delicious dinner. Look for grass-fed beef, and serve over the cauliflower rice from this month’s side dish selection.

S E R V E S 2

I N G R E D I E N T S

8 ounces lean red meat

1 tablespoon coconut oil

1 tablespoon lemon juice

1 cup broccoli florets

1 teaspoon garlic

½ cup onion, chopped

1 teaspoon dried parsley

1 teaspoon dried oregano

¼ cup low-sodium beef broth

1 carrot, cut in thin wedges

1 green bell pepper, cut in wedges

1 red bell pepper, cut in wedges

1 orange bell pepper, cut in wedges

I N S T R U C T I O N S

1. Thinly slice the meat across the grain. Put the oil in the wok or skillet over high heat. When it’s hot, add the beef and stir-fry for 3–4 minutes. Add red, green, and orange pepper, garlic, broccoli, carrot, lemon juice, and onion. Stir-fry for 1 minute. Add parsley and oregano and stir-fry for another minute. Add broth and stir-fry until sauce thickens.

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VOLUME #12 RECIPES

02 (VEGAN) BLACK BEAN AND LENTIL ENCHILADA BAKE

BY YURI ELKAIM | YURIELKAIM.COM

Enjoy enchiladas the low-carb, gluten-free way! Set aside some time on the weekend to prepare your enchiladas, and keep wrapped in the fridge or freezer for dinner later in the week. That way, a warm, healthy meal gets on the table no matter how hectic your weeknight looks! Serve with the Superfood salad from this month’s side dish selection.

S E R V E S 8

F O R T H E T O R T I L L A S

7 eggs

1 cup almond flour

½ teaspoon salt

coconut oil

F O R T H E E N C H I L A D A S

1 (15 oz) can lentils, drained

1 (15 oz) can black beans, drained

½ purple onion, finely diced

1½ teaspoon cumin

1 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon salt

1 (14.5 oz) can organic fire-roasted diced tomatoes

1 clove garlic

2 avocados, diced

1 cup chopped cilantro

coconut oil cooking spray


1. In a blender, combine eggs, almond flour and salt. Blend for 1 minute. Heat a skillet over medium heat, melt a small amount of coconut oil in the bottom, and pour just enough of the egg mixture into the skillet to cover the skillet (like a crepe). Cook until golden brown (about 1 minute) then flip and cook second side until golden brown. Transfer cooked tortillas to a plate. Repeat until entire mixture is cooked and 8 tortillas have been made.

2. In a large bowl, stir together lentils, black beans, diced onion, ¾ teaspoon cumin, chili powder, garlic powder and ¾ teaspoon salt. Fill tortillas with mixture, placing rolled enchiladas in a 9×13 baking pan coated with nonstick cooking spray.

3. In a blender, puree fire-roasted tomatoes, garlic, ¾ teaspoon cumin and ¼ teaspoon salt. Drizzle over the top of the enchiladas.

4. Cover with plastic wrap and refrigerate or freeze for later use.

5. To bake, cook frozen enchiladas uncovered in an oven preheated to 350°F for 40 –50 minutes. Cook thawed (or just assembled) enchiladas for 20 –30 minutes, or until the edges of the tortillas turn golden brown and the center filling is piping hot.

6. Serve topped with avocado and cilantro.

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VOLUME #12 RECIPES

03 HERB CRUSTED CODBY LAUREN LESTER | THE WICKED SPATULA

What’s better than a 20-minute gourmet meal? The flavors really shine in this herb-crusted cod recipe. Lemon, parsley, and garlic infuse flaky, succulent cod. This sits atop a bed of braised asparagus, but green beans, potatoes, broccoli, or romanesco would do also! Serve with the roasted veggies from this moth’s side dish selection.

S E R V E S 2


1 pound wild-caught cod

2 tablespoons grass-fed butter

2 tablespoons fresh flat-leaf parsley

2 tablespoons almond meal


½ teaspoon salt

½ pound asparagus or any other vegetable you want

1 tablespoon olive oil

1 lemon, thinly sliced

Salt and pepper, to taste


1. Preheat oven to 400°F. Line a baking sheet with parchment paper. Place the cod and the vegetables on the baking sheet. Drizzle the vegetables with the olive oil and sprinkle with salt and pepper.

2. In a small bowl mix together the butter, garlic, parsley, ½ teaspoon salt, and almond meal.

3. Sprinkle the cod with pepper and top with the butter mixture. Arrange lemon slices around cod. Bake for 15 minutes or until the internal temperature of the cod reaches 130°F.

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VOLUME #12 RECIPES

04 BUFFALO CHICKEN CHILIBY ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

Looking for a healthy twist on traditional chili? This slow cooker buffalo chicken chili is loaded with nutrition and delicious flavor. Top it with chopped spinach and pumpkin seeds for an extra dose of iron and magnesium. Save leftovers for lunch or freeze. Serve with the loaded green salad from this month’s side dish selection.

S E R V E S 4



½ large onion, diced

1 teaspoon garlic, minced

2 stalks celery, diced

1 large carrot, peeled and diced

2 cups shredded chicken

½ cup white beans

½ can fired roasted tomatoes

2 cups chicken broth

½ cup corn kernels

½ tablespoon chili powder

½ teaspoon onion powder

½ teaspoon garlic powder

F O R T H E B U F F A L O S A U C E

½ teaspoon worcheshire sauce

1 teaspoon honey

1 tablespoon tomato paste

2 tablespoons vinegar

4 tablespoons grass-fed butter

1 teaspoon garlic powder

1 teaspoon paprika


¼ teaspoon cayenne pepper (add more for more heat)

¼ teaspoon chili powder

F O R T H E T O P P I N G S

sriracha sauce or hot sauce

chopped spinach

roasted pumpkin seeds

cilantro

crumbled goat cheese (optional)


1. In a medium skillet, add olive oil over medium heat and cook onion until caramelized. Add in garlic and cook for an additional minute and add to large slow cooker.

2. In a small saucepan, make buffalo sauce. Add remaining ingredients to slow cooker, along with buffalo sauce and set on low. Cook 5–8 hours. Serve with topping suggestions.

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VOLUME #12 RECIPES

05 (VEGAN) SLOW COOKER VEGGIE LASAGNABY YURI ELKIAM

This lasagna is conveniently made in the slow cooker, is loaded with veggies, and is gluten and dairy free! It’s delicious comfort food without the guilt, so dig in! Serve with the loaded green salad from this month’s side dish selection.


5 tablespoons olive oil

1 eggplant

1 zucchini

1 (15 oz) can organic fire roasted diced tomatoes

1 (6 oz) pack sliced cremini or bella mushrooms

6 cloves garlic, finely chopped

¾ teaspoon salt

4 cups baby spinach

1 cup chopped raw walnuts

¼ cup nutritional yeast


1. With a vegetable peeler, peel eggplant and zucchini into long, thin strips. Drizzle 1 tablespoon olive oil on the bottom of a 5 6 quart crockpot. Line crockpot with eggplant and zucchini “noodles”.

2. In a large bowl, stir together tomatoes, sliced mushrooms, ⅓ of the garlic and ½ teaspoon salt. Pour half of this mixture on top of the noodles. Lay zucchini and eggplant noodles on top. Place spinach on top, sprinkle with ½ the remaining garlic, drizzle with 1 tablespoon of olive oil. Sprinkle lightly with salt. Top with a layer of zucchini and eggplant noodles.

3. In a hi speed blender or food processor, puree walnuts and yeast with remaining garlic and 3 tablespoons olive oil. Add a pinch of salt, to taste.

4. Spread this mixture on top of the noodles. Top with a final layer of zucchini and eggplant noodles. Add the remaining tomato and mushroom mixture on top. Cover and cook on low for 6 8 hours or on high for 4 6 hours. Unplug crockpot 30 minutes before serving, allowing the dish to cool slightly for best results.

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VOLUME #12 RECIPES

06 GROUND CHICKEN CURRY LETTUCE WRAPSBY YURI ELKAIM | YURIELKAIM.COM

Lettuce leaves replace tortillas for a low-carb wrap option. These chicken curry lettuce wraps have Thai spice for a deliciously flavorful Asian dinner.

Serve with the Asian broccoli and cauliflower from this month’s side dish selection.

S E R V E S 2 - 4


1 pound ground chicken


¼ cup chopped onion

1 cup chopped carrots

1 cup chopped mushrooms

Sea salt and freshly ground black pepper, to taste

¼ cup low sodium beef broth, or use homemade

1 tablespoon red curry paste

1 tablespoon coconut aminos

¼ cup chopped green onions

8 large butter lettuce leaves


5. In a large skillet over medium heat, add chicken, garlic and onion; cook and stir for 10 minutes or until chicken is cooked through. Add next 6 ingredients (carrots through coconut aminos); cook and stir until vegetables are tender. Add green onions then fill lettuce leaves with chicken/veggie mixture.

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VOLUME #12 RECIPES

07 CAULIFLOWER SHRIMP SOUPBY YURI ELKAIM | YURIELKAIM.COM

You’ll love this creamy cauliflower soup with hints of spice. Vegans can leave out the shrimp and swap chicken broth for the veggie version.

Top with avocado and you’ll get anti-inflammatory benefits too! Serve with the skillet asparagus with caramelized onion from this month’s side dish selection.

S E R V E S 2 - 4



1 medium onion, chopped

2 medium stalks celery, chopped

1 jalapeno, seeded and diced


5 cups low sodium chicken broth

sea salt and freshly ground black pepper to taste

1 teaspoon ground cumin

½ teaspoon chili powder

¼ teaspoon sweet paprika

2 (14.5-oz.) cans diced tomatoes with green chilies

1 pound peeled and deveined wild caught shrimp

2 cups cauliflower florets

2 tablespoons fresh lime juice

1 avocado, pitted, peeled and diced

⅓ cup cilantro, chopped


1. Heat the coconut oil in a large saucepan over medium-high heat. Add onion, celery, jalapeno and garlic and sauté for 2 minutes. Add broth and spices (black pepper through paprika), tomatoes, shrimp and cauliflower. Bring mixture to a boil then reduce heat and simmer for 10 minutes or until the shrimp are cooked through and the cauliflower is tender.

2. Stir in the lime juice and cook for 8 minutes or until the soup starts to thicken. Serve topped with diced avocado and chopped cilantro.

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VOLUME #12 RECIPES

08 30-MINUTE FAJITASBY ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

Juicy strips of beef, pork, or chicken (your choice) combined with sweet caramelized onions and peppers roasted to absolute perfection make the perfect quick weeknight meal. These 30-minute sheet pan fajitas can be sprinkled with your favorite toppings for the ultimate in custom fajita bar dining. Make sure to include avocado for heart-health and tomatoes for cancer prevention. Serve with the Superfood salad from this month’s side dish selection.

S E R V E S 2 - 4


1 pound protein (sirloin steaks, pork, or chicken)

2 sweet bell peppers, seeded and sliced

½ onion, thinly sliced

1 ½ tablespoons olive oil

½ tablespoon chili powder

½ tablespoon cumin

½ teaspoon salt

½ teaspoon paprika

¼ teaspoon garlic powder

¼ teaspoon onion powder


½ head romaine lettuce

1 avocado, sliced

2 tomatoes, diced

2 tablespoons chopped cilantro

½ package corn tortillas (optional)

cheese (optional)

1–2 chili peppers

½ jar olives


1. Preheat oven to 350°F. Thinly slice protein and place in a zip lock baggie with 1 tablespoon olive oil along with mixed seasonings. Mix well and massage into meat. Set aside.

2. Meanwhile, thinly slice onion and bell peppers, coat with additional ½ tablespoon olive oil and place on a baking sheet. Top with seasoned meat slices and spread out to cook evenly. Bake for 25–30 minutes or until meat is done to your liking and vegetables are tender. Remove and add to your favorite fajita bowl or corn tortilla shell.

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VOLUME #12 RECIPES

09 GREEK BREAKFAST SCRAMBLEBY YURI ELKAIM | YURIELKAIM.COM

This amazingly simple dinner comes together in a snap on busy weeknights. Sun-dried tomatoes and spinach give this scramble a flavorful, healthy boost. Serve with the roasted veggies from this month’s side dish selection.

S E R V E S 2


½ tablespoon coconut oil

2 tablespoons chopped onion

½ tablespoon Greek Seasoning

6 eggs, beaten

1 cup chopped fresh spinach

2 tablespoons chopped, drained sun-dried tomatoes

sea salt and freshly ground black pepper to taste


1. In a large skillet, heat the coconut oil over medium-high heat. Cook the onion until soft. Add in the remaining ingredients and stir gently with a wooden spoon. Cook until the eggs are set and serve.

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VOLUME #12 RECIPES

10 GRILLED SALMON ROMAN SALADBY YURI ELKAIM | YURIELKAIM.COM

Grilled salmon filets top a delicious salad full of complex flavors. Salmon has some amazing health benefits, from reducing cardiovascular risk to taming inflammation.

Purchase wild-caught salmon for optimal benefits.

S E R V E S 2


½ cup pitted green and black olives, halved

2 tablespoons chopped fresh parsley

2 anchovy fillets, drained and chopped

1 tablespoon capers, rinsed and drained

1 clove garlic, thinly sliced

4 large fresh basil leaves, chopped

sea salt and freshly ground black pepper, to taste

⅓ cup balsamic vinegar

3 tablespoons extra virgin olive oil

½ pound vine-ripened tomatoes, chopped

2 cups fresh baby spinach

2 (6 ounce) grilled salmon filets


1. In a large serving bowl, mix together the first 7 ingredients, (olives through black pepper), and set aside.

2. In a medium bowl, whisk together the balsamic and olive oil. Pour this mixture over the olive mixture. Add in the tomatoes and spinach. Toss well and lay the salmon filets over the top to serve.

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VOLUME #12 RECIPES

11 NOODLELESS SHRIMP PAD THAIBY KARINE AND DAVE RUEL | METABOLIC COOKING

If you haven’t tried spaghetti squash noodles, you’re missing out! Not only will you get great benefits from the beta-carotene, you’ll also be saving calories and carbs by replacing the refined noodles with spaghetti squash. This incredible recipe is full of tasty flavors that you’ll just have to try! Serve with the Asian broccoli and cauliflower from this month’s side dish selection.

S E R V E S 2


7 ounces shrimp, shelled and deveined

2 tablespoons fish sauce

1 ½ tablespoons peanut oil

2 cloves garlic, crushed

1 egg, beaten slightly

2 cups cooked spaghetti squash, shredded

2 cups bean sprouts

2 tablespoons peanuts, chopped

2 scallions, sliced

2 tablespoons cilantro, chopped

1 tablespoon lime juice


1. Put oil in skillet over medium-high heat. Sauté garlic for a minute. Add the shrimp and sauté another minute. Add the shrimp and sauté another minute. Add fish sauce, lime juice, and pour the beaten eggs into the skillet, let them sit for 15–30 seconds and scramble. Stir in the spaghetti squash and bean sprouts. Mix with shrimp and egg mixture and stir. Top each serving with chopped peanuts, scallions, and cilantro.

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VOLUME #12 RECIPES

12 (VEGAN) MEXICAN CAULIFLOWER RICEBY LAUREN LESTER | THE WICKED SPATULA

Swap out rice for finely chopped cauliflower and get extra health benefits from the amazing vitamins and minerals in cauliflower. This south-of-the-border cauliflower rice is a perfect with shredded chicken or pork, or keep it vegan and add pinto beans for protein. Serve with the sautéed kale from this month’s side dish selection.

S E R V E S 2



¼ white onion

1 clove garlic

1 tablespoon chili powder

1 teaspoon cumin

1 pound cauliflower rice (about one very large head)

1 (14.5 oz) can crushed or diced tomatoes

Salt, to taste


1. If you plan to rice the cauliflower yourself trim of the greens and cut into sizes that will fit into your food processor. Pulse until it resembles a rice-like texture.

2. In a large skillet heat the oil over medium high heat. Add in the onion and garlic. Sauté for 2 minutes until soft but not browned. Sprinkle in the chili powder and cumin. Stir until fragrant, about 30 seconds. Add in the cauliflower and stir letting it crisp up and any moisture evaporate. About 5 minutes. Add in the tomatoes and stir to combine. Taste for salt and add as needed. Sprinkle with cilantro and a squeeze of lime just before serving.

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VOLUME #12 RECIPES

13 PESTO GRILLED PORK CHOPSBY KARINE AND DAVE RUEL | METABOLIC COOKING

Fresh basil pesto makes these succulent grilled pork chops pop with flavor! Always purchase organic meat with the no-antibiotics label.

Serve with the loaded green salad from this month’s side dish selection.

S E R V E S 2


2 pork chops (4 ounces each, trimmed of fat)

½ tablespoon olive oil

1 garlic clove, minced

2 tablespoons fresh basil leaves

2 tablespoons fresh bay leaves

grated zest of ¼ lemon

1 tablespoon water

salt


1. To make pesto, put garlic in food processor and pulse until chopped. Add water, oil, and a pinch of salt, then process until almost smooth. Divide pesto between two small bowls.

2. Cook pork chops in a large skillet over medium-high heat, about 5 minutes each side or until cooked. Coat pork with pesto from one of the bowls as it cooks.

3. Serve with pesto from the remaining bowl.

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VOLUME #12 RECIPES

14 HEARTY SOUTHWEST SAUSAGE SOUPBY LEANNE FLY | SAVING DINNER

Cabbage and bell pepper give this delicious soup an impressive nutritional profile. Cabbage is cancer preventative, and bell peppers are excellent for your skin and eye health.

Serve this tasty soup with the roasted veggies from this month’s side dish selection.

S E R V E S 2


½ pound ground pork sausage

½ large onion, chopped


1 large bell pepper, chopped

1 large jalapeño, chopped

1 cup chopped cabbage

Sea salt and freshly ground black pepper to taste

1 cup full fat coconut milk

1½ cups low sodium beef broth

½ tablespoon ground cumin

½ teaspoon ground sage


1. In a large pot over medium heat, add the sausage, onion and garlic. Cook for 5 minutes, until brown. To the pot, add the remaining ingredients, cover and reduce heat to low. Cook for 20 to 30 minutes, until sausage is cooked through and vegetables are tender. Serve warm.

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VOLUME #12 RECIPES

15 CURRY CHICKEN AND ROAST VEGETABLESBY YURI ELKAIM | YURIELKAIM.COM

Chicken drumsticks are nestled among chunky sweet potatoes, beets, and carrots and coated in a delicious ginger curry sauce. Vegans can leave out the chicken and serve over a bed of greens.

S E R V E S 4



2 teaspoons grated ginger


1 teaspoon curry powder

½ teaspoon paprika

½ teaspoon cayenne pepper

½ teaspoon red pepper flakes


1½ pounds chicken drumsticks

1 large sweet potato, peeled and chopped

2 medium beets, washed and chopped

2 medium carrots, peeled and chopped

1 large turnip, peeled and chopped

2 tablespoons coconut oil, melted


1. Preheat oven to 375°F.

2. In a large bowl, mix together first 8 ingredients (ginger through salt and pepper). Cover each drumstick in the mixture.

3. Then scatter root veggies on the bottom of a baking pan (sweet potato through turnip). Drizzle with melted coconut oil. Add chicken to baking sheet, season root veggies with a little salt and pepper, and then roast for 30 to 40 minutes in the oven or until cooked through.

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VOLUME #12 RECIPES

16 GINGER KALE AND BEEF STIR FRYBY YURI ELKAIM | YURIELKAIM.COM

This stir-fry is loaded with healthy veggies that deliver immune boosting vitamin C and bone-building vitamin K. Vegans can swap out the beef for one cup of cashews and the beef broth for veggie broth.

Serve with cauliflower rice from this month’s side dish selection.

S E R V E S 2



1 small green bell pepper, seeded and chopped

1 small red bell pepper, seeded and chopped

1 small red onion, coarsely chopped


1 teaspoon grated gingerroot

¾ pound beef flank steak, cut into thin strips

2 cups baby kale

¼ cup low sodium beef broth

1½ tablespoons coconut aminos

½ tablespoon apple cider vinegar

½ teaspoon crushed red pepper flakes

½ teaspoon sea salt


1. Melt the coconut oil in a large skillet or wok over medium-high heat. Add next 5 ingredients (bell peppers through gingerroot); stir-fry for 3 to 4 minutes. Add steak strips and stir-fry for 5 minutes. Add remaining ingredients (steak through sea salt); reduce heat to medium-low then stir well and simmer for 8 to 10 minutes. Remove from heat and allow mixture to sit for 5 minutes before serving over cauliflower rice.

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VOLUME #12 RECIPES

17 PALEO SESAME CAULIFLOWERBY LAUREN LESTER | THE WICKED SPATULA

This may be the healthiest version of sesame chicken takeout ever! Cauliflower replaces the chicken and a thick and tasty sauce coats the veggies. Add a cup of cashews for protein, and vegans can swap out the honey for maple syrup. Serve over sautéed kale from this month’s side dish selection.

S E R V E S 2


1 small head cauliflower (about 1 pound)

1 ½ tablespoons olive oil

1 ½ tablespoons tapioca starch

F O R T H E S A U C E

¼ cup coconut aminos or tamari

2 tablespoons coconut sugar

3 tablespoons white wine vinegar or rice wine vinegar

2 tablespoons water

1½ tablespoons tapioca starch

1 tablespoon toasted sesame oil

1 tablespoon honey, to taste

2" piece ginger, minced

2 garlic cloves, minced

½ teaspoon white pepper

½ teaspoon red pepper flakes

¼ teaspoon salt

F O R T H E G A R N I S H E S

2 green onions, thinly sliced

2 tablespoons sesame seeds


1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.

2. Cut the cauliflower into bite-size florets. Drizzle with olive oil and toss with tapioca starch. Arrange in a single layer on the baking sheet and bake 40 minutes turning once or twice.

3. In the last 5 minutes of baking time, make the sauce. Combine all ingredients in a medium pot over medium high heat. Whisking constantly bring it to a simmer. It should thicken immediately. Remove from heat and toss the sauce with the baked cauliflower in a large bowl. Sprinkle with sesame seeds and green onions.

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VOLUME #12 RECIPES

18 HERBY CHICKEN AND BUTTERNUT SQUASHBY YURI ELKAIM | YURIELKAIM.COM

Butternut squash may be a fall harvest vegetable, but it’s available year round, so take advantage of this amazingly healthy veggie. It’s loaded with beta-carotene for healthy eyes and skin. This hearty chicken dinner showcases the delicious, mellow flavor of butternut squash. Serve with the loaded green salad from this month’s side dish selection.

S E R V E S 2


1 pound boneless, skinless chicken breasts, cubed

1 tablespoon fresh lemon juice

1 teaspoon raw honey

½ tablespoon paprika

½ tablespoon fresh chopped thyme



2 tablespoons almond flour



1 small onion, sliced

1 (14-ounce) can stewed tomatoes

1 tablespoon tomato paste

1 cup cubed butternut squash


1. In a large bowl, mix the first 8 ingredients (chicken through almond flour). Coat chicken well.

2. In a large skillet over medium heat, heat the coconut oil. To the skillet, add the garlic and onion and cook for 5 minutes, until onion is tender. To the onion mixture, add the chicken and cook for 5 minutes on each side, until chicken is brown. To the skillet add the remaining ingredients, stir, and reduce heat to low. Cover skillet and cook for 15 minutes, until chicken is cooked through and squash is tender. Serve warm.

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VOLUME #12 RECIPES

19 30-MINUTE ITALIAN CHOPPED SALADBY ALEXA SCHIRM | SIMPLE ROOTS WELLNESS

This Italian chopped salad starts with a mound of greens topped with layers of good-for-you ingredients that add both flavor and nutrients. Chickpeas not only add protein, they also protect against heart disease, keep your GI tract in check with the loads of fiber, support your immune system, and reduce your risk of cancer.

S E R V E S 2 - 4


F O R T H E S A L A D

4 cups butter lettuce, chopped

½ cup cherry tomatoes, halved

all-natural pepperoni

black olives

green olives

marinated artichoke hearts

banana pepper rings

red onion

F O R T H E R O A S T E D C H I C K P E A S

1 15-ounce can chickpeas


¼ teaspoon salt

½ teaspoon dried thyme

½ teaspoon garlic powder

F O R T H E I T A L I A N D R E S S I N G


1 ½ tablespoons red wine vinegar

½ teaspoon honey

½ teaspoon freshly ground black pepper

½ teaspoon salt

⅛ teaspoon garlic powder

½ teaspoon dried parsley


1. Preheat oven to 400°F. Rinse and drain chickpeas. Lay on a towel to completely dry. Place in a bowl and toss to coat with olive oil and seasonings. Bake on a parchment lined baking sheet for 20–30 minutes, stirring every 10. Remove and set aside.

2. Meanwhile chop all vegetables and place in dishes, creating a bar.

3. In a mason jar or blender add all salad dressing ingredients and shake or blend until fully mixed. Prepare salad to your liking. Enjoy!

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VOLUME #12 RECIPES

20 (VEGAN) EASY BEANS AND CAULIFLOWER RICE


Beans and rice are a staple in many cultures, and for good reason—they’re inexpensive, provide nutritional benefits, and make a delicious pair. This version subs in cauliflower rice, so you’ll get a dose of veggies too! Adjust the spice to your liking, and serve.

S E R V E S 2


F O R T H E C A U L I F L O W E R R I C E

1 head cauliflower

1½ cups veggie or chicken broth


Pinch sea salt

F O R T H E B E A N S

1 tablespoon oil

2 cups onions, chopped

1 tablespoon plus 1 teaspoon garlic, minced

8 tablespoons diced organic canned tomatoes, blended

1 jalapeno, cut length-wise and seeded (keep seeds for more spice)

1 can navy beans, drained and rinsed

1 bay leaf

¼ teaspoon sea salt or to taste

1 teaspoon oregano

½ teaspoon cumin

½ cup cilantro


1. F O R T H E C A U L I F L O W E R R I C E : Wash and clean cauliflower. Cut stem and leaves off, leaving only cauliflower florets.

2. Place a small handful into a blender or food processor. Process until cauliflower is the consistency of rice. Repeat process until all the cauliflower is processed.

3. Place cauliflower rice in pan on stovetop with broth and cook, covered. Once cauliflower becomes soft, turn heat off and stir in coconut oil.

4. F O R T H E B E A N S : Warm oil in large pan over medium-high heat. Add the onions and sauté until soft, then add minced garlic and jalapeno and sauté until fragrant (be sure not to burn garlic), then add tomato pureé. Continue to stir until tomato texture begins to change consistency (5–10 minutes). Add beans and combine well. Continue to cook for few minutes on medium-low to warm the beans. Transfer to a serving dish and remove bay leaf and jalapeno if desired and mix fresh cilantro throughout.

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VOLUME #12 RECIPES

21 FENNEL AND COD SOUPBY YURI ELKAIM | YURIELKAIM.COM

This simple, tasty soup is hearty and nourishing. It’s full of unexpected ingredients that come together beautifully in this warm and satisfying dinner. Serve with the roasted veggies from this month’s side dish selection.


2 cups chopped fennel


1 teaspoon ground paprika

¼ cup fresh lime juice

1 large onion, chopped



1 pound cubed cod

1 cup rinsed lentils


1. In a large pot, add all the ingredients except the cod and lentils. Stir and bring to a boil. Boil for 5 minutes then reduce heat to low. To the soup, add the cod and lentils and simmer for 15 minutes, until the fish and lentils are cooked through and vegetables are tender. Serve warm.

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VOLUME #12 RECIPES

22 GREEK BEEF AND VEGETABLESBY YURI ELKAIM | YURIELKAIM.COM

What makes Greek food so good? Olives, artichoke hearts, and spices jazz up any veggies to give it a Mediterranean twist. Serve these amazing veggies with grass-fed skirt steak, or vegans can serve over a bed of greens with lentils for protein.


1 tablespoon dried basil

½ tablespoon cumin

½ tablespoon coriander

½ teaspoon cinnamon

½ teaspoon oregano


1 pound grass fed skirt steak, cut into strips

2 tablespoons coconut oil, divided

½ small onion, chopped


1 medium zucchini, ends trimmed, chopped

½ (14-oz) can artichoke hearts, drained and chopped

1 (2.25-oz) can sliced kalamata olives, chopped

½ small red bell pepper, seeded and chopped


1. Preheat oven to 350°F.

2. In a small bowl, whisk together basil, cumin, coriander, cinnamon, oregano, salt, and pepper. Sprinkle this mixture evenly over the steak strips, rubbing in to help flavors penetrate the meat. In a large ovenproof skillet, heat 1 tablespoon of coconut oil over medium-high heat. Cook beef strips approximately 1–2 minutes each side, until brown. Meanwhile, heat remaining coconut oil in a separate large skillet over medium heat. Add onion and cook until softened, about 2 minutes, and then add garlic and continue cooking for 1 minute. Add zucchini and bell pepper, and cook 4 minutes, until soft. Add artichoke hearts and olives, and continue cooking 3–4 minutes, until all vegetables are softened. Serve vegetables alongside steak.

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VOLUME #12 RECIPES

23 EGGS, SPINACH, AND SALSA BY YURI ELKAIM | YURIELKAIM.COM

Hectic nights call for a super easy dinner, and this is it! Eggs, spinach, and salsa come together for a simple, tasty, healthy meal in minutes!

Serve with the Superfood salad from this month’s side dish selection.

S E R V E S 2


4 cups baby spinach

4 eggs

organic salsa

hot sauce (optional)

salt and pepper to taste

coriander for garnish


1. Place spinach in a pot with ½ an inch of water and cover it with a lid.

2. Simmer until the spinach is steamed.

3. In a separate pan, scramble or fry your eggs.

4. Place the steamed spinach on a plate and top with the eggs, salsa, and hot sauce. Season with salt and pepper and serve.

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VOLUME #12 RECIPES

24 CHICKEN BROCCOLI CASSEROLEBY LOUISE HENDON | PALEO FLOURISH MAGAZINE

Traditional casseroles are loaded with unhealthy fats, but this one is the perfect solution to healthy comfort food. It’s stuffed with broccoli, mushrooms, and lean chicken, and coated with a creamy coconut milk sauce.

Serve this bubbling, delicious casserole with the loaded green salad from this month’s side dish selction.

S E R V E S 4


2 tablespoons coconut oil, divided

4 cups fresh broccoli florets

1 medium white onion, diced

Sea salt and pepper

8 ounces mushrooms, sliced

3 cups cooked chicken, shredded

1 cup chicken broth

1 cup full fat coconut milk

2 eggs

¼ teaspoon nutmeg


1. Preheat the oven to 350°F. Grease a casserole pan with half the coconut oil and set aside. Steam the broccoli until just barely cooked and set aside, uncovered. In a sauce pan, melt the coconut oil, brown the onions, and season with salt and pepper. Add the mushrooms, sauté until cooked, and move the pan off the heat. Transfer the broccoli, mushroom, onions, and shredded chicken into the casserole pan, distributing evenly. Mix the broth, coconut milk, eggs, and nutmeg with a generous pinch of salt and pepper in a bowl with a whisk and pour it over the contents of the casserole dish. Make sure the mixture is spread evenly and all the contents are covered. Place the casserole in the oven and cook for 35 to 40 minutes until done in the middle. Remove from the oven and let it cool for 5 to 10 minutes before serving.

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VOLUME #12 RECIPES

25 (VEGAN) SPAGHETTI SQUASH WITH BROCCOLI ASPARAGUS PESTO


We bet you’ve never had a pesto like this one! Broccoli and asparagus infuse this sauce with potent antioxidants, and walnuts have heart-healthy fatty acids.

Vegans will love the umami-flavor of the nutritional yeast! Serve this tasty spaghetti squash with the sautéed kale from this month’s side dish selection.

S E R V E S 2


1 large spaghetti squash



1 ½ cup walnuts

¼ cup nutritional yeast

2 cups steamed broccoli

1½ cups steamed asparagus

1 teaspoon dried oregano

salt and pepper


1. Preheat oven to 350°F. Cut squash in half and remove seeds and pulp. Place the squash halves in a shallow baking dish, cut sides up. Cover with foil and bake 40–45 minutes or until squash can be pierced with knife. Leave oven on. Once cooled, pull spaghetti-like strands off squash skin with fork and place in a covered serving bowl.

2. Heat olive oil in skillet and add garlic. Sauté a few seconds until golden, then remove from heat. In a food processor, blend walnuts until finely ground. Add sautéed garlic, nutritional yeast, broccoli, asparagus, and dried oregano. Season with salt and pepper and process until it forms a thick puree. Toss pesto with spaghetti squash and season with more salt and pepper if needed. Place squash in oven-proof dish and heat until warmed through. Serve and enjoy!

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VOLUME #12 RECIPES

26 HEARTY CHICKEN AND VEGETABLE SOUPBY YURI ELKAIM | YURIELKAIM.COM

A warm bowl of this hearty chicken and vegetable soup is perfect on a chilly night. Freeze extra or enjoy for lunches later in the week. Serve with the loaded green salad from this month’s side dish selection.

S E R V E S 4



½ large onion, chopped


2 large red bell peppers, seeded and chopped

1 pound mushrooms, sliced

2 (14 oz) cans fire-roasted tomatoes


3 cups browned ground chicken


2 tablespoons chili powder

1 tablespoon ground cumin

¼ cup chopped fresh parsley


1. In a large pot, heat olive oil over medium heat. Sauté onion and garlic and peppers for 10 minutes. Add the remaining ingredients (mushrooms through cumin), turn heat up to high and bring to a boil. Reduce heat to low and cover pot. Simmer soup for 30 minutes, until the vegetables are slightly tender. Sprinkle with parsley and serve.

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VOLUME #12 RECIPES

27 FLANK STEAK WITH AVOCADO MASH AND WILTED SPINACH


Sometimes our bodies crave iron, and steak delivers a large dose to help with flagging energy. Always buy grass-fed beef that comes from a reputable supplier. Wilted spinach and avocado complete this tasty meal.

S E R V E S 2


2 small Flank Steak filets

2 ripe avocados

8 cups spinach


2 cloves garlic, finely chopped

1 lemon, freshly squeezed

Salt and pepper to taste


1. Preheat oven to 500°F. Sprinkle steak with salt and pepper. Place steak on broiler pan. Broil steak on top rack for 2 minutes on each side. While cooking, mash avocado with salt, pepper and 1 garlic clove in a bowl. Sauté the spinach in a pan with the garlic and lemon juice. Plate steak with spinach and avocado mash on the side. Enjoy!

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VOLUME #12 RECIPES

28 GRILLED WHITE FISH WITH MANGO SALSABY YURI ELKAIM | YURIELKAIM.COM

White fish may not garner the attention that salmon does, but it’s got amazing health benefits too! Topped with a tropical mango salsa, this delicious dinner is just what you need for a menu makeover.

Serve with the Asian broccoli and cauliflower from this month’s side dish selection.

S E R V E S 2 - 4


1 large mango, pitted, peeled and chopped

Sea salt and freshly ground black pepper, to taste

1 cup cherry tomato halves

¼ cup chopped fresh cilantro

3 tablespoons fresh lime juice

1 teaspoon raw honey

4 firm-fleshed white fish fillets

Aluminum foil wrap

4 cups mixed salad greens


1. T O P R E P A R E M A N G O S A L S A : In a large bowl, combine first 6 ingredients (mango through honey); set aside.

2. Place a fish fillet and 2 tablespoons salsa on a sheet of foil; loosely wrap the foil around the fish and fold the edges to seal. Grill fish “packets” for 10 to 15 minutes or until fish flakes easily when tested with a fork.

3. To serve, arrange salad greens on dinner plates; top with fish and salsa. Serve with any remaining mango salsa on the side.

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VOLUME #12 RECIPES

29 (VEGAN) ONE POT VEGAN ZUCCHINI PASTABY YURI ELKAIM | YURIELKAIM.COM

This one-pot vegan zucchini pasta is low-carb, gluten-free, vegan, and completely nutritious! Finally, Italian food for the health-conscious! Serve with the Superfood salad from this month’s side dish selection.

S E R V E S 2


¼ cup olive oil

2 cloves garlic

⅓ cup brazil nuts

3 tablespoons nutritional yeast

½ teaspoon sea salt

½ teaspoon Italian seasoning

¼ teaspoon red pepper

1 very large zucchini, julienned or spiralized

2 cups sliced baby bella mushrooms

½ pound grape tomatoes, halved

¼ cup chopped fresh basil

fresh cracked pepper


1. In a small food processor or hi speed blender, combine olive oil, garlic, brazil nuts, nutritional yeast, sea salt, Italian seasoning and red pepper. Pulse until the consistency of pesto sauce. Transfer sauce to a large pot. Add spiralized zucchini “noodles”, mushrooms and tomatoes.

2. Cook on stovetop over high heat, tossing every 3 5 minutes with tongs, until the noodles begin to wilt and pot starts steaming (about 10 15 minutes of cook time). Garnish with fresh basil and fresh cracked pepper. Enjoy!

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VOLUME #12 RECIPES

30 CAULIFLOWER AND CHICKEN SAUTÉBY YURI ELKAIM | YURIELKAIM.COM

There’s so much to love about this cauliflower and chicken sauté! It’s made in one skillet, so there’s less mess to clean, and it’s loaded with healthy ingredients. Serve with the sautéed kale from this month’s side dish selection.

S E R V E S 2



1 cup cauliflower florets

2 cups chopped kale

2 teaspoons chili powder

½ tablespoon smoked paprika


1 cup chopped onion

1 pound chicken breast, cooked and cubed

½ cup chopped almonds


1 large avocado, sliced


1. In a large skillet, over medium-high heat, add the coconut oil. Add the cauliflower, kale, chili powder, smoked paprika, garlic cloves and onion and sauté for 5 minutes, or until soft. To the vegetable mixture, add chicken and salt and pepper. Cook for 10 minutes, until heated through. Serve with chopped almonds and avocados.

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VOLUME #12 RECIPES

SWEET HEALTHY TREATSIf you love the creamy texture of pudding, these desserts will delight you! Each of them has a healthy spin on it, so you’ll feel like you’re indulging, yet you’ll get incredible health benefits too! Avocado, pumpkin, strawberries, and good-quality dark chocolate make the list for contributing good-for-you antioxidants and healthy fats to your diet while adding delectable taste to these treats. Go ahead—enjoy one of these sweet treats on the weekend, you deserve it!

31 EASY VEGAN CHOCOLATE AVOCADO PUDDING RECIPE

by Blenderbabes


½ cup of your favorite milk substitute, such as almond or coconut milk

1 avocado

2 tablespoons raw cacao powder

⅓ cup coconut nectar OR maple syrup

1 teaspoon vanilla

1 teaspoon cashew butter OR nut butter of choice

Dash of cinnamon


1. Place all ingredients into the blender in the order listed and

secure lid.

For Blendtec: This recipe works best in the Twister Jar*. Press BATTERS or Manual

Speed 6. Turn the lid counterclockwise while blending for 35 seconds.

For Vitamix*: Select Variable Speed 1. Turn machine on and slowly increase speed to Variable Speed 10/HIGH. Blend for 30 seconds or until smooth.

2. Turn off the blender and taste to see if you need more sweetener. Add to taste. If adding more, process/pulse for 10 more seconds to incorporate fully.

3. Scoop into serving bowls to serve. Wait for mixture to thicken to a pudding-like consistency before serving, about 10 minutes. Enjoy!

32 PUMPKIN COCONUT MILK PUDDING

by Simple Roots Wellness


1 can coconut milk (BPA-Free)

1 cup pumpkin (BPA-Free)

2 tablespoons coconut sugar

2 eggs

2 tablespoons + 1 teaspoon arrowroot powder

2 teaspoon cinnamon, ground

1 teaspoon nutmeg, ground

¼ teaspoon cloves, ground

¼ teaspoon ginger, ground

1 teaspoon pure vanilla extract

2 tablespoons butter, cut into small pieces


1. Add coconut milk and sugar to a small pot and heat over low-medium heat, bringing it to a simmer.

2. Meanwhile, whisk eggs and add in arrowroot powder, cinnamon, nutmeg, cloves, ginger and pumpkin. Pour one ladle of the steaming milk into the egg mixture, whisking constantly to prevent clumping.

3. Turn the pot of coconut milk to low and slowly add the egg mixture, whisking until thickened. Once it thickens, remove from heat and stir in vanilla and butter.

4. Pour into four small bowls, or mason jars, cover and cool until well chilled.

5. Top with coconut whipped cream.

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VOLUME #12 RECIPES

33 STRAWBERRY & BANANA COCONUT CREAM WHIP

by Becomingness


1 can coconut cream

1 cup fresh strawberries

1 banana

1–2 tablespoons maple syrup


1. Place coconut cream can in the fridge overnight or a minimum 6 hours. Remove cream from the can and place in the blender, with strawberries, banana and maple syrup and blend for approximately 2 minutes on high until smooth. Place in the fridge to thicken, approximately 2 hours.

34 MEXICAN CHOCOLATE POTS DE CRÈME



1 can full-fat coconut milk

4 egg yolks

Pinch of sea salt

2 cinnamon sticks

4–5 tablespoons agave nectar

7 ounces 100% high quality dark chocolate

1 teaspoon almond extract

1 tablespoon vanilla extract


Crushed pistachios

Whipped coconut cream

Cinnamon

Chocolate shavings


1. In a large heavy bottomed pot, whisk together your egg yolks, coconut milk, salt, and cinnamon sticks. Place over medium heat and bring to a steam while whisking constantly. Do not simmer or boil, just steam, adjust heat if needed. Once the mixture has thickened enough to coat the back of a spoon (about 10–12 minutes) remove from the heat. Remove the cinnamon sticks as well.

2. Place the chopped chocolate in a glass bowl and pour the custard over it. Let it sit for 2–3 minutes for the temperature to settle and then whisk to combine. Pour in the almond and vanilla extract and stir until smooth. Pour into 8 4-ounce jars and chill at least 3 hours. Top with crushed pistachios, coconut whipped cream, a dusting of cinnamon, and chocolate shavings just before serving.

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VOLUME #12 RECIPES

COOKBOOK CLUB CONTRIBUTORS

YURI ELKAIMYURIELKAIM.COM

Author NYTimes Bestselling Author of the “All-Day Energy Diet”, the upcoming “All-Day Fat Burning Diet”, and creator of the Fat-Burning Meal Club, Yuri is a well-known nutrition renegade, health coach, and advocate for holistic health.

AMY COATESAMYCOATES.COM

A Registered Holistic Nutritionist, co-creator of the Fat Burning Meal Club, and mother to 3 young beautiful boys. Amy’s mission is to inspire you to love more, to connect, to have better relationships with yourself and others, teaching you how to do something every day that moves you closer to your dreams.

ALEXA SCHIRMSIMPLEROOTSWELLNESS.COM

Alexa Schirm received her bachelors degree in Dietetics from Iowa State University. She is currently expanding her knowledge with a Masters in Health Studies from the University of Alabama.

ERICA JONESTRUEBEAUTYYOU.COM

Erica Jones is a food and beauty blogger. Her mission in life is to help other explore the journey (and struggles) of living everyday while engaging wholeheartedly in authentic living.

ABEL JAMESFATBURNINGMAN.COM

Abel James is a #1 best-selling author, top 10 App Developer, musician, radio show host, entrepreneur, and health crusader. His Fat Burning Man podcast skyrocketed to #1 after it’s first month on the airwaves.

ALEXANDRA JAMIESONALEXANDRAJAMIESON.COM

A Certified Holistic Health Counselor and gourmet chef, Alexandra Jamieson helps women listen to their true cravings for pleasure in order to achieve the body and life they desire. Her fourth book, Women, Food & Desire hit bookshelves in 2015.

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VOLUME #12 CONTRIBUTORS

http://truebeautyyou.com/

http://www.amazon.com/Women-Food-Desire-Embrace-Cravings/dp/1476765049/ref=sr_1_1?ie=UTF8&qid=1408800677&sr=8-1&keywords=women+food+desire

http://www.amazon.com/Women-Food-Desire-Embrace-Cravings/dp/1476765049/ref=sr_1_1?ie=UTF8&qid=1408800677&sr=8-1&keywords=women+food+desire

NICK PINEAULT AND GEN GAUVIN NICKPINEAULT.COM

Nick and Gen are food lovers and travel addicts from Montreal. They’re on a mission to inspire their generation—and the entire world, why not?—to shatter old conventions, live their life fully, take huge risks and have a serious blast doing it. You can find out about Fast Food Solution—their 30-day challenge to your healthy food freedom on: http://fastfoodsolution.com

LAUREN LESTERWICKEDSPATULA.COM

The Wicked Spatula blog offers simple ideas for paleo eaters. None of the ingredients have any artificial flavors, colors, fats or sweeteners, no high fructose corn syrup and no preservatives.

BECKY OLSENPROJECTDOMESTICATION.COM

With a focus of fresh, seasonal fare, Project Domestication holds more than 350 recipes. The site started in 2008, as Becky cooked her way through Dorie Greenspan’s “Baking from My Home to Yours.”

ABBY THOMPSONTHEFROSTEDVEGAN.COM

Plant-based desserts is the primary focus of this beautiful vegan food blog. The Frosted Vegan is a cultivation of love and passion for mainstreaming the vegan culinary approach.

VANESSA VICKERYBECOMINGNESS.COM.AU

Hailing from Australian, Vanessa is a qualified nutritionist, mother of two energetic toddlers, and the creator of Becomingness—a health and wellness website which aims to help women achieve their health and wellness goals, and the ideal starting point for women who want to take charge of their health, but are not sure where to begin.

LEANNE ELYSAVINGDINNER.COM

Woman’s Day magaziing calls Leanne the expert on family cooking. Her meal planning service—SavingDinner.com—began in 2001. More than a decade after founding her business Leanne has written 8 books, and works today as a speaker, syndicated newspaper columnist, and host of her own radio. Show.

[ 47 ]


http://nickpineault.com/

http://wickedspatula.com/

http://projectdomestication.com/

http://www.becomingness.com.au/

FLAVIA DELMONTEFLAVILICIOUSFITNESS.COM/BLOG

Flavia Del Monte is a registered nurse, certified physical trainer, certified nutritionist, and fitness model.

Her website teaches women how to change habits and adopt a healthy lifestyle, and features top-rated fitness tips, nutrition advice, and healthy recipe favorites.

KARINE LOSIER & DAVE RUELMETABOLICCOOKING.COM

Authors of Metabolic Cooking, Dave and Karine are highly sought after fitness and nutrition experts. Their approach to fat-burning foods has helped thousands of people lose weight, gain a six-pack, and look (and feel) better than ever!

JEREMY & LOUISE HENDONPALEOMAGAZINE.COM.

Jeremy and Louise Hendon are the founders of the popular 7-Day Challenge and also PaleoMagazine.com. They believe that food is medicine, that you deserve a body and live you love, and that YOU have the power to take control of your own health.

VIJITHA SHYAMSPICESANDAROMA.IN

Food Blogger, photographer, and recipe developer, Vijitha shares recipe favorites from her native India, and focuses on low-carb and gluten-free meal ideas.

TARASHAUN HAUSNERBLENDERBABES.COM

Tarashaun is the founder of Blender Babes with a long held passion to help people live a healthier lifestyle. Her website is a resource the web’s premiere resource for simple healthy blender recipes and hi-speed blender reviews, and entertaining blender videos hosted by bikini-clad models.

[ 48 ]


http://www.flaviliciousfitness.com/blog/

http://www.metaboliccooking.com/

http://paleomagazine.com/yuri

http://paleomagazine.com/pure-paleo-challenge

http://paleomagazine.com/pure-paleo-challenge

http://paleomagazine.com/yuri

http://www.blenderbabes.com/about/blender-babes-is-born/

http://www.blenderbabes.com/about/blender-babes-is-born/

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