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LEAN MEALSP R E S E N T S V O L U M E # 9

INTRO FROM YURIWelcome to Volume 9

of the Fat Burning Meal Club!I’M SO PROUD OF YOU FOR STICKING WITH YOUR HEALTH GOALS!

I can’t stress enough that your body needs proper nourishment to keep feeling and looking good. It is with small changes over time that you’ll notice a big impact. The more you replace processed foods with whole foods full of vitamins and minerals, the better you’ll feel inside and out.

I also want to make sure you’re listening to your body. You’re here for change, but that doesn’t mean depriving and starving yourself. Make sure to have a healthy snack when you start to feel hungry, or eat a meal as opposed to skipping one. Positive change happens when you have a healthy attitude about food. By focusing on what you can eat rather than what you can’t, it’ll be so much easier to make good things happen. I’m hoping that this 30 day meal plan full of healthy and delicious recipes will open you up to a whole new world of eating experiences!

If you’ve got other suggestions, please join me in the Facebook group and leave me a comment anytime. I love hearing from you and am so glad you’re part of the Fat Burning Meal Club.

Let's eat,

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HEALTHY BREAKFASTwith Blueberries

START OFF YOUR MORNING WITH A NUTRITIONAL BOOST FROM BLUEBERRIES.

Anthocyanins give blueberries their rich color, and have protective anti-cancer properties. Powerful antioxidants in blueberries keep the nerve cells in proper working order and boost cognitive function. Blueberries are also naturally high in vitamin C, which is great for your skin and protects from cell damage. With this knowledge, you’ll want to include blueberries in your breakfast every morning! Give these yummy blueberry breakfast recipes a try.

B L U E B E R R Y B R E A K F A S T

S M O O T H I E

• 1 avocado• 1 cup frozen blueberries• ½ cup cooked quinoa• 1 tbsp almond or cashew butter• 1 cup almond or cashew milk• 1 tsp vanilla• ½ tsp cinnamon• 1 tbsp liquid coconut oil• Stevia to taste (if desired)

Blend all together until smooth. Serve and enjoy.

B L U E B E R R Y V A N I L L A

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

• ½ cup old fashioned, gluten free rolled oats

• ½ cup coconut milk• 1 tbsp chia seeds• 1 tbsp maple syrup,

honey or agave• 1 tbsp vanilla• ½ cup fresh

or frozen blueberries• pinch cinnamon

Special equipment: 1 pint mason jar

Stir all ingredients together in a pint sized mason jar. If desired, stir in additional mix ins (below) to flavor your oatmeal. Cover with lid and store in fridge overnight.

In the morning, stir in 1 tbsp vanilla. Top with fresh or frozen blueberries. Serve and enjoy!

O N E B O W L B L U E B E R R Y

B R E A K F A S T C O O K I E S

by Simple Roots Wellness

• ½ cup flax + chia meal• ½ cup tapioca or oat flour• 1½ cup old fashioned oatmeal• ½ tsp baking soda• ¼ tsp salt• 2 tsp cinnamon• 2 tbsp chia seeds• ½ cup applesauce• 1 cup mashed banana• 4 tbsp coconut oil• ¼ cup sorghum (molasses,

honey, maple syrup)• ½ tsp vanilla• ¾ tsp blueberries

Preheat oven to 350°F and prepare a baking sheet.

In a large bowl mix together flax and chia meal, tapioca, oatmeal, baking soda, salt, cinnamon and chia seeds. Add in applesauce, mashed banana, coconut oil, sweetener, and vanilla. Mix until incorporated. Fold in blueberries.

Place a spoon full of batter on the cookie sheet and slightly flatten. Continue until cookie sheet is filled and all batter is used. Bake for 20–25 minutes or until cooked through. Place on a cooling rack and store in an air-tight container in the refrigerator.

P A L E O B L U E B E R R Y

B A N A N A P A N C A K E S

• 3 organic egg whites, beaten• 1 banana• 20 blueberries• 1 tbsp almond butter• ½ tsp cinnamon

Preheat frying pan to medium heat and melt coconut oil.

Combine egg whites, bananas, blueberries, and almond butter and mix well. Scoop ¼ cup batter with ladle and pour into pan, cover with lid, and cook for 2–3 minutes. Flip pancakes and brown other side. Sprinkle with cinnamon and enjoy!

B L U E S M O O T H I E

• 1 cup unsweetened coconut milk• ½ cup frozen chopped

dandelion greens or spinach• ½ cup frozen blueberries• 1 serving protein powder

of choice• 1 tbsp raw almond butter• 1 tbsp cocoa nibs

Blend unsweetened coconut milk, frozen greens, blueberries, protein powder, almond butter, and cocoa nibs until smooth. Enjoy! It's okay to add a tad more milk of your choice if a thinner smoothie is preferred.

B L U E B E R R Y K A L E A C A I

B O W L + S U P E R S E E D

S P R I N K L E

For the Acai Bowl

• ½ frozen Banana• ⅓ cup frozen blueberries• ⅓ cup frozen strawberries• 3 –4 leaves kale, destemmed

and chopped• ¼ cup almond milk• 1 tbsp Acai powder• 1 tsp vanilla• ¼ tsp cinnamon• ½ cup fresh blueberries (optional)

For the Super Seed Sprinkle

• 1 tsp chia seeds• 1 tsp sesame seeds• 1 tsp hemp seeds• 1 tbsp pumpkin seeds• 1 tbsp sunflower seeds• 1 tsp ground flax seeds

In a blender, blend frozen ba-nana, blueberries, strawberries, kale, almond milk, acai powder, vanilla, and cinnamon. Top with fresh blueberries and super seed sprinkle.

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SIMPLE LUNCH IDEAS Sweet Potatoes

I ALMOST ALWAYS CHOOSE SWEET POTATOES OVER BASIC BAKING POTATOES FOR MY RECIPES.

SWEET POTATOES CONTAIN MORE FIBER, AND ARE LOWER ON THE GLYCEMIC INDEX THAN WHITE

POTATOES. FOODS SUCH AS SWEET POTATOES KEEP YOU FEELING FULL LONGER

AND DON’T CAUSE A QUICK SPIKE IN BLOOD SUGAR LEVELS.

Did you know that sweet potatoes provide over 300% of the daily recommended intake of vitamin A to keep your vision and skin healthy? Sweet potatoes also contain anti-inflammatory properties and improve regulation of blood sugar in the body. You’ll want to build some lunches using sweet potato as your base, so look below for 10 delicious ways to enjoy your lunch!

How to prepare in the microwave: Wash your sweet potato thoroughly and pierce with a fork 5 to 6 times. Place on a microwavable plate or dish and microwave for 5–8 minutes, depending on your microwave. You may need to rotate the sweet potato halfway through. The sweet potato is ready when it’s fork tender.

How to prepare in the oven: Preheat oven to 400°F. Wash your sweet potato thoroughly and pierce with a fork 5 to 6 times. Place on a baking sheet lined with foil and bake for 45 to 60 minutes. The sweet potato is ready when it’s fork tender.

LUNCH IDEAS

Fried Egg + Sautéed Spinach

Black Beans + Corn + Diced Tomatoes

+ Green Onions + Chili in Adobo Sauce

+ Cilantro

Quinoa + Dried Cranberries

+ Walnuts + Dash of Maple Syrup

Smoked Salmon + Capers + Dill

Cooked Lentils + Sautéed Kale + Curry Powder

Cucumber + Chopped Tomatoes + Hummus + Parsley

Sautéed mushrooms

+ Sautéed leeks + Steamed Broccoli + Balsamic Vinegar

Artichoke Hearts + Sun-Dried Tomatoes

+ Proscuitto + Pine Nuts

Marinara Sauce + Sautéed Mushrooms

+ Fresh Basil

01 B

REA

KFAST FOR LUN

CH

02 SOUTHWESTERN

03 NEW YORK DELI

04 AUTUMN DELIGH

T

05 VEGGIE SAUTÉ

06 INDIAN

07 PASTA

08 GOURMET10

M

IDDLE EASTERN

Cooked, cubed Chicken + Red Pepper + Ginger

+ Scallions + Curry Paste + Cilantro + Lime

09 THAI

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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.

SIMPLE GREEN SALAD

2 cups mixed greens

½ cup cherry tomatoes, cut in half lengthwise

1 small cucumber, sliced

1 clove garlic, diced

2 tbsp olive oil

2 tbsp red wine vinegar

½ tsp Dijon mustard

salt and pepper to taste

1. In a small bowl, whisk the olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper. Set aside. In a medium bowl, combine the mixed greens, tomatoes, and cucum-ber. Pour the dressing over the greens and toss to coat.

BROCCOLI SALAD WITH LEMON TAHINI DRESSING

BY BLENDERBABES

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

1 small/medium head of broccoli, cut into florets

1 handful of dried, unsulphured tart cherries (you can get from local farmers' market)

2 tbsp raw sunflower seeds

¼ cup red onion chopped

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

4 tbsp raw tahini

1 lime, juiced

2 tbsp lemon juice

1 tsp fresh garlic

¼ tsp chili flakes

4 tsp coconut aminos, tamari, or soy sauce

optional: add water for desired consistency

F O R T H E S A L A D :

1. Place sunflower seeds and cherries into medium size bowl and set aside. Place broccoli and onion into blender jar and PULSE* 5 or 6 times. Pour into bowl with seeds and cherries.F O R T H E D R E S S I N G :

1. Place ingredients in blender and secure lid.

For Blendtec: DRESSINGS button.

For Vitamix: Select VARIABLE, speed #6. Blend for 10 sec.

2. Pour over the broccoli salad and mix in well. The longer it sits the more flavorful it will be.

GINGER AND GARLIC BOK CHOY STIR-FRY

BY PALEO FLOURISH MAGAZINE

4 baby bok choy bunches

2 cloves of garlic, minced

1 tsp fresh ginger, grated

salt to taste

coconut oil for cooking

1. Cut off the ends of the bok choy. Then chop the bok choy into 1-inch long chunks.

2. Add 1 tablespoon of coconut oil into a saucepan (or wok) on a medium heat, and then add in the bok choy chunks. Stir frequently while the bok choy cooks. After the bok choy starts to wilt, mix in the garlic, ginger, and salt to taste. Cook for another 1–2 minutes and serve.

SLOW COOKER GARLIC HERB MASHED CAULIFLOWER

BY THE WICKED SPATULA

1 small head cauliflower

3 cloves garlic, peeled

2 tbsp minced herbs (such as rosemary, sage, thyme, and parsley)

½ cup vegetable broth

2–3 cups water

1½ tbsp coconut oil or butter

Salt, to taste

1. Peel the leaves from the cau-liflower and cut into medium florets. Place in your slow cook-er and top with garlic cloves, vegetable broth, and enough water to cover the cauliflower. Cook on low heat for 6 hours or high heat for 3. Drain the water and broth and add the cauli-flower back to the slow cooker. Toss in the coconut oil or butter and use an immersion blender or hand blender to mash. Sea-son with salt to your taste and mix in fresh herbs. Set on keep warm until ready to serve.

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GARLIC ROASTED VEGGIES

1 tbsp coconut oil, melted

1 large red onion, cubed

2 cloves garlic, minced

sea salt and freshly ground black pepper to taste

3 cups cauliflower florets

2 large sweet potatoes, peeled and cubed

1. Preheat oven to 400°F.

2. In a large roasting pan, toss together all the ingredients and roast for 20–25 minutes, or until the veggies are tender. Remove the roasted vegetables from the oven and let cool slightly before serving.

BABY KALE SALAD

2 cups baby kale

½ cup thinly sliced red bell pepper

½ cup thinly sliced red onion

1 clove garlic, minced

3 tbsp olive oil

2 tbsp lemon juice

1 tsp Dijon mustard

salt and pepper, to taste

2 tbsp chopped walnuts

1. In a small bowl, whisk the olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper. Set aside. In a medium bowl, combine baby kale, red pepper, and onion. Pour the dressing over the greens and toss to coat. Top with chopped walnuts.

OVEN-ROASTED CHERRY TOMATOES

2 pints grape tomatoes, halved lengthwise

1 tsp olive oil

Coarse salt and ground pepper

2 tbsp balsamic vinegar

1. Preheat oven to 450°F. On a rimmed baking sheet, toss tomatoes, oil, and vinegar. Season with salt and pepper. Roast until tomatoes are browned on bottom, about 15 minutes.

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

Blackberry Sage Pork Tenderloin

(Vegan) Creamy Kale and Sweet

Potato Soup

Paleo Chicken Pad Thai Garlicky Shrimp Veggie Sauté

with Fried Eggs(Vegan) Asian Quinoa Salad

Top Secret Grain-Free

Lasagna

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

Spaghetti Squash

Puttanesca

Coconut Tuna Fish Cakes

(Vegan) Dr. Fuhrman’s Anti-

Cancer Soup

Beef Stir-Fry with Zoodles

Chicken Kabobs and Slaw

(Vegan) Brussels Sprouts

Apple Kale Skillet

Lemon Baked Cod


Tex-Mex Beef Soup

(Vegan) Marinated

Veggie Kabobs

Chinese Chicken Salad

Creamy Sausage and Squash

Spaghetti

(Vegan) Cream of Mushroom Soup

Shrimp BLT Salad

Paleo Pumpkin Chili


Slow Cooker Apple Cinnamon

Pork Loin

(Vegan) Beefsteak

Tomato and Apple Salad

(Vegan) Chipotle Chop Cashew

Salad

Crispy Skinned Salmon

with Strawberry Pistachio Basil

Salsa

Beef and Mushroom

Lettuce Wraps

(Vegan) Creamy Tomato Soup

Crispy Garlic Curry Chicken

Drumsticks

DAY 29 dinner DAY 30 dinner

Paleo Crispy Orange Shrimp

(Vegan) Cauliflower

Coconut Soup

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SHOPPING LISTYou’ll find ingredients for all 30 recipes in the shopping list. Please note that the shopping list doesn’t include ingredients for breakfasts, lunches, side dishes, and desserts. Simply add extra ingredients to your shopping list depending on your plans for these meals for the week. I’ve made suggestions for side dishes that pair well with some of the recipes, and you can plan accordingly by adding to the shopping list. There are recipe suggestions if you want more protein or extra veggies for your meal. A green salad also makes an excellent choice as a side dish.

PANTRY

☐ salt and pepper

☐ white pepper

☐ olive oil

☐ coconut oil

☐ paprika

☐ coconut aminos

☐ almond butter

☐ cayenne pepper

☐ flaky sea salt

☐ sesame oil

☐ apple cider vinegar

☐ white wine veinegar

☐ honey

☐ Braggs aminos

☐ Dijon mustard

☐ no-salt seasoning

☐ red pepper flakes

☐ chili flakes

☐ dehydrated onion flakes

☐ dried thyme

☐ dried parsely

☐ dried oregano

☐ ground cumin

☐ bay leaves

☐ chili powder

☐ bittersweet smoked paprika

☐ balsamic vinegar

☐ Italian seasoning

☐ cinnamon

☐ garlic powder

☐ ground ginger

☐ cumin

☐ curry powder

☐ turmeric

☐ coriander

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WEEK 1

FRUIT

☐ 1 pint blackberries

☐ 1 medium avocado

☐ 1 medium lemon

VEGETABLES

☐ 6 large shallots

☐ 3 medium onions

☐ 3 cups chopped kale

☐ 2 large sweet potatoes

☐ 5 carrots

☐ 2 zucchini

☐ 2 cups chopped spinach

☐ 2 cups chopped arugula

☐ 1 rib celery

☐ 1 large cucumber

☐ 1 head red cabbage, shredded

☐ 1 bunch green onions

☐ 1 head green cabbage

☐ 1 package shredded green cabbage

HERBS

☐ 12 sage leaves

☐ 1 bunch fresh dill weed

☐ 8 sprigs of thyme

☐ 3 heads garlic

☐ 1 knob of ginger

☐ 1 bunch cilantro

☐ 1 bunch Chives

DAIRY

☐ 6 large eggs

☐ 8 ounces mozzarella cheese

☐ 1 tub cottage cheese

☐ 1 tub ricotta cheese

☐ 8 ounces cream cheese

☐ grass-fed butter

MEAT

☐ 1 pork tenderloin (about 1½ lbs)

☐ 2 pounds boneless chicken thighs

☐ ½ pound large or jumbo shrimp

☐ 1 pound grass-fed ground beef

MISC

☐ ½ cup slivered almonds

☐ zinfandel wine

☐ 8 cups vegetable broth

☐ fish sauce

☐ 1 can unsweetened coconut milk

☐ 2 tbsp cashews

☐ 2 tsp sesame seeds

☐ 1 cup quinoa

☐ 1 Jar (low-sugar) Marinara sauce

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WEEK 2

FRUIT

☐ 1 large apple

☐ 3 jalapeños

VEGETABLES

☐ 1 spaghetti squash

☐ 3 cups baby spinach

☐ 2 medium onions

☐ 2 small onions

☐ 3 medium zucchini

☐ 2 large zucchini

☐ 1 leek stalk

☐ 1 bunch of kale or collard greens (about 3 cups)

☐ 2 pounds carrots

☐ 1 bunch of celery

☐ ½ package mushrooms

☐ 1 large head broccoli

☐ 1 package shredded green cabbage

☐ 1 sweet potato

☐ 3 cups Brussels sprouts

☐ 2 cups chopped kale

HERBS

☐ 2 heads garlic

☐ 1 bunch fresh basil

☐ 1 knob fresh ginger

☐ 1 bunch cilantro

DAIRY

☐ 2 eggs

CANNED GOODS

☐ 1 jar Greek olives

☐ 1 jar capers

☐ 1 (28 oz) can whole tomatoes

☐ 1 can tomato paste

☐ 1 can white beans

☐ 2 cans (5–6 oz cans) of tuna (or salmon)

☐ 1 can unsweetened coconut milk

MEAT

☐ 12 oz boneless skinless chicken thighs

☐ ½ pound beef fillet

☐ 1 pound chicken breast

MISC

☐ 2 tbsp coconut flour

☐ 2 tbsp coconut flakes

☐ ½ cup raw cashews

☐ ½ cup dried beans

☐ ½ tbsp coconut sugar

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WEEK 3

FRUIT

☐ 2 avocado

☐ 1 lime

☐ 1 jalapeño

VEGETABLES

☐ 5 medium yellow onions

☐ 1 large onion

☐ 1 bell pepper (any color)

☐ 1 head cauliflower

☐ 1 pound assorted mushrooms

☐ 2 green bell peppers

☐ 1½ pounds sweet mini peppers

☐ 1½ pounds baby portobello mushrooms

☐ 2 zucchini

☐ 1 small red onion

☐ 1 large cucumber

☐ 2 large celery ribs

☐ 4 cups shredded purple cabbage

☐ 1 small spaghetti squash

☐ 1 pound butternut squash

☐ 6 cups fresh greens

☐ 2 tomatoes

HERBS

☐ 2 heads garlic

☐ 1 bunch fresh cilantro

☐ 4 leaves fresh sage

☐ 2 sprigs fresh thyme

CANNED GOODS

☐ 2 (14 oz) cans of diced tomatoes

☐ 1 (4.5 oz) can of green chilies

☐ 1 (15 oz) can coconut milk

☐ 1 (14.5 oz) can fire roasted tomatoes

☐ ½ (15 oz) can pumpkin purée (NOT pie filling)

☐ 1 jar salsa

MEAT

☐ 1¾ pound lean ground beef (grass-fed)

☐ 4 large boneless skinless chicken thighs

☐ ½ pound country or Italian sausage

☐ 1 pound large or jumbo shrimp

☐ ½ pound bacon

MISC

☐ 5 cups low sodium beef broth

☐ 1 jar whole grain mustard

☐ 1 bottle Hoisin sauce (soy-free brand)

☐ ¼ cup sliced almonds

☐ 1 cup broth (chicken or vegetable)

☐ ½ cup of a good quality white wine

☐ 2 cups vegetable stock

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WEEK 4

FRUIT

☐ 4 apples

☐ 4 cups dandelion greens or mixed baby greens

☐ 2 oranges

☐ 1 tangerine

☐ 1 grapefruit

☐ 1 avocado

☐ 3 lemons

☐ 1 pint organic strawberries

☐ 1 lime

VEGETABLES

☐ 1 large sweet potato

☐ 1 bunch green onions

☐ 2 red onions

☐ 1 sweet onion

☐ 2 medium yellow onions

☐ 1 pound sliced beefsteak tomatoes

☐ 6 cups chopped romaine

☐ 8 ounces mushrooms

☐ 1 head butter lettuce

☐ 1 large head of cauliflower

HERBS

☐ 1 bunch fresh cilantro

☐ 1 head garlic

☐ 1 bunch fresh basil

☐ 1 large red chili

☐ 1 knob fresh ginger

CANNED GOODS

☐ 28 oz crushed or whole tomatoes (in their own juice)

DAIRY

☐ 1 egg

MEAT

☐ 1 pound pork loin

☐ 2 small salmon fillets, skin on

☐ ½ pound lean ground beef (grass-fed)

☐ 10 chicken drumsticks

☐ ½ pound shrimp

☐ 4 strips bacon, cooked and chopped (optional)

MISC

☐ 1 cup chopped pecans

☐ ½ cup cashews

☐ 1 tbsp hemp seeds

☐ almond milk

☐ 1 can coconut cream or Greek yogurt

☐ 2 tbsp pistachios

☐ 1 can low sodium beef broth

☐ 7 tbsp tapioca starch (or arrowroot)

☐ 6 cups low sodium chicken broth or vegetable broth

☐ 1 can unsweetened full fat coconut milk

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RECIPE INDEX01 BLACKBERRY SAGE PORK TENDERLOIN 14

02 (VEGAN) CREAMY KALE AND SWEET POTATO SOUP 15

03 PALEO CHICKEN PAD THAI 16

04 GARLICKY SHRIMP 17

05 VEGGIE SAUTÉ WITH FRIED EGGS 18

06 (VEGAN) ASIAN QUINOA SALAD 19

07 TOP SECRET GRAIN-FREE LASAGNA 20

08 SPAGHETTI SQUASH PUTTANESCA 21

09 COCONUT TUNA FISH CAKES 22

10 (VEGAN) DR. FUHRMAN’S ANTI-CANCER SOUP 23

11 BEEF STIR-FRY WITH ZOODLES 24

12 CHICKEN KABOBS AND SLAW 25

13 (VEGAN) BRUSSELS SPROUTS APPLE KALE SKILLET 26

14 LEMON BAKED COD 27

15 TEX-MEX BEEF SOUP 28

16 (VEGAN) MARINATED VEGGIE KABOBS 29

17 CHINESE CHICKEN SALAD 30

18 CREAMY SAUSAGE AND SQUASH SPAGHETTI 31

19 (VEGAN) CREAM OF MUSHROOM SOUP 32

20 SHRIMP BLT SALAD 33

21 PALEO PUMPKIN CHILI 34

22 SLOW COOKER APPLE CINNAMON PORK LOIN 35

23 (VEGAN) BEEFSTEAK TOMATO AND APPLE SALAD 36

24 (VEGAN) CHIPOTLE CHOP CASHEW SALAD 37

25 CRISPY SKINNED SALMON WITH STRAWBERRY PISTACHIO BASIL SALSA 38

26 BEEF AND MUSHROOM LETTUCE WRAPS 39

27 (VEGAN) CREAMY TOMATO SOUP 40

28 CRISPY GARLIC CURRY CHICKEN DRUMSTICKS 41

29 PALEO CRISPY ORANGE SHRIMP 42

30 (VEGAN) CAULIFLOWER COCONUT SOUP 43

31 COCOA NIB CHIA SEED PUDDING 44

32 CHIA, CACAO & MACADAMIA BARS 44

33 DARK CHOCOLATE AND COCOA NIB BANANA SMOOTHIE 45

34 CACAO NIB COOKIE DOUGH BALLS 45

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VOLUME #9 RECIPES

THE RECIPES01 BLACKBERRY SAGE PORK TENDERLOIN

BY LAUREN LESTER | THE WICKED SPATULA

This meal is perfect for a special occasion, and you’ll love how easy it is to prepare. Blackberries are high in antioxidants, and lend a beautiful color to the sauce. Use extra pork in a salad for tomorrow’s lunch.

Serve with the garlic roasted veggies and the baby kale salad from this month’s side dish selection.

S E R V E S 4

F O R T H E P O R K

1 pork tenderloin (about 1½ pounds)

Salt and pepper

1 tbsp olive oil or ghee

5 large shallots, thinly sliced

4 sage leaves

8 sprigs of thyme

F O R T H E S A U C E

1 cup blackberries

8 sage leaves

1 cup zinfandel wine

2 tbsp butter

Salt and pepper, to taste

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

1. Preheat the oven to 400°F.

2. Heat a large skillet over medium high heat with 1 tablespoon of olive oil or ghee. Pat the pork tenderloin dry with a paper towel and season liberally with salt and pepper. Brown on all sides for 1-2 minutes until a nice golden crust has formed. Slice the shallots and place on a baking sheet with the sage and thyme. Sprinkle with salt and place the pork on top. Place in oven and roast for 20 minutes or until a thermometer reads 140-160°(My personal preference is 140°F - remove and let sit for 5 minutes so the internal temperature will rise to 145°. This will give you a medium cook).

3. Over high heat in the same pan that you seared the pork in, add in the wine and scrape up any bits stuck on the pan. Add in the blackberries and sage and simmer 5 minutes. Add in butter and transfer to a blender and blend until smooth. Season with salt and pepper to your taste.

4. Slice the pork and drizzle with the blackberry sauce. Serve with roasted potatoes, a green salad, or your favorite side!

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VOLUME #9 RECIPES

02 (VEGAN) CREAMY KALE AND SWEET POTATO SOUP

BY YURI ELKAIM | YURIELKAIM.COM

Make this antioxidant-rich kale and sweet potato soup on a chilly night. It has an impressive nutritional profile to boost your immune system and keep you vibrant and healthy. Serve with the simple green salad 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

2 tbsp coconut oil

1 medium onion, chopped



½ tsp paprika

3 cups chopped kale, stems removed

2 large sweet potatoes, peeled and sliced

8 cups vegetable broth

¾ cup unsweetened coconut milk


1. In a large saucepan, melt the coconut oil. Add onion and garlic, and sauté for 1 minute. Add pepper, salt and paprika and cook until onions have caramelized. Add kale and cook until wilted. Add sweet potatoes along with broth. Bring to a boil then reduce heat, cover with a tight-fitting lid, and simmer for 10 to 15 minutes or until sweet potatoes are tender. Add coconut milk and blend well. Serve and enjoy!

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VOLUME #9 RECIPES

03 PALEO CHICKEN PAD THAIBY LOUISE HENDON | PALEO FLOURISH MAGAZINE

This recipe is like your favorite takeout, and takes minimum time to put together. You won’t even notice the rice noodles and peanuts are missing from this delicious dish! Need extra veggies?

Serve with the ginger and garlic bok choy stir-fry from this month’s side dish selection.

S E R V E S 2 - 3


2 lbs of boneless chicken thighs, cut into bite size pieces

3 carrots, peeled

2 zucchini

1 tbsp coconut oil

3 garlic cloves, minced

1 medium onion thinly sliced

1 shallot, thinly sliced

½ cup coconut aminos

⅓ cup almond butter, I used smooth

⅓ tsp fish sauce

1 tbsp grated fresh ginger

2 tbsp cashews, chopped

2 tbsp chopped cilantro, for garnish

salt to taste (if using almond butter with salt, wait until the end to salt or you could easily over-salt)


1. Shave the carrots and zucchini into noodle like pieces using a vegetable peeler. Heat a dutch oven or wok over medium heat. Add in coconut oil, then chicken. Cook for 4 minutes, then flip chicken over and cook until no longer pink inside. Remove chicken from pot and add in sliced onion and shallot. Cook until onions have softened, about 5 to 8 minutes.

2. While onions are cooking, mix together almond butter, coconut aminos, fish sauce, and ginger in a medium size bowl.

3. Once onions are done cooking, add chicken back into pot along with sauce and coat. Add in vegetable noodles and mix everything to coat noodles with sauce. Remove pot from heat. Garnish with cashews and cilantro.

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VOLUME #9 RECIPES

04 GARLICKY SHRIMPBY LAUREN LESTER | THE WICKED SPATULA

This Spanish tapas dish is packed with flavor and perfect if you want to veer from your usual menu. You’ll love how easy it is to make, and it works great as a high-protein, low-carb finger-licking good meal.

Serve with the cauliflower rice and broccoli salad with lemon tahini dressing from this month’s side dish selection.

S E R V E S 2


¼ cup extra-virgin olive oil

5 garlic cloves, thinly sliced

½ pound large or jumbo shrimp, peeled and deveined (tails removed if desired)

¼ tsp flaky sea salt

⅛ tsp freshly ground black pepper

⅛ tsp bittersweet smoked paprika

Pinch of cayenne pepper


1. Heat the olive oil in a large heavy skillet over medium low heat. Add the garlic and cook, stirring frequently until fragrant and softened, about 5 minutes.

2. Add the shrimp to the skillet in a single layer, raise the heat to medium-high, and sprinkle on the salt, pepper, paprika, and cayenne. Cook until the shrimp turn pink on the bottom, 2 to 3 minutes. Flip and cook until the shrimp are opaque throughout, another 2 or 3 minutes. Serve hot.

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VOLUME #9 RECIPES

05 VEGGIE SAUTÉ WITH FRIED EGGSBY YURI ELKAIM | YURIELKAIM.COM

Don’t save eggs for breakfast! They make a great source of protein for dinner, and this veggie sauté highlights just how good they taste over greens. Vegans can sub in one cup of cooked lentils for the eggs and coconut oil for the butter.

S E R V E S 2


2 tbsp grass-fed butter, divided

4 large eggs

2 cups chopped spinach

2 cups chopped arugula

¼ onion, chopped

1 medium avocado, cubed

1 bunch fresh dill weed, de-stemmed and chopped

1 rib celery, sliced

1 large cucumber chopped

1 medium lemon, juiced

2 tbsp extra virgin olive oil



1. In a small bowl, whisk the lemon juice, and olive oil, dill, salt, and pepper. Set aside.

2. In a large skillet, heat half the butter over medium-high heat. Cook the eggs to the desired doneness and set aside.

3. In the same skillet, heat the remaining butter and cook the spinach, arugula and onion until tender. Remove from the heat and combine with the avocado, celery, and cucumber. Toss with all the lemon juice and olive oil dressing and top with fried eggs. Serve immediately.

[ 18 ]

VOLUME #9 RECIPES

06 (VEGAN) ASIAN QUINOA SALADBY YURI ELKAIM | YURIELKAIM.COM

This recipe is absolutely delicious! It’s as good as anything you can order in a restaurant, plus it’s chock full of plant-based, filling foods. Want more protein? Vegans can add ½ cup canned chickpeas, and meat-eaters can add 1 cup of roasted chicken.

S E R V E S 2

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

4 tbsp liquid coconut oil

4 tsp sesame oil

4 tbsp apple cider vinegar

2 tbsp honey

2 tbsp Braggs aminos

2 tsp sesame seeds

F O R T H E S A L A D

1 shredded red cabbage

1 cup cooked quinoa

⅔ cup shredded carrots

4 tbsp thinly sliced green onions

4 tbsp fresh chopped cilantro

4 tbsp slivered almonds, toasted

1 cup shredded green cabbage


1. In a small bowl, whisk together the vinaigrette. Set aside. In a large bowl, combine all the salad ingredients together. Toss dressing with salad, coating thoroughly. Enjoy!

[ 19 ]

VOLUME #9 RECIPES

07 TOP SECRET GRAIN-FREE LASAGNABY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

It’s hard to believe, but cabbage replaces lasagna noodles in this recipe! Get everything you love from lasagna without the sheets of refined grain noodles. You’ll have plenty of leftovers for lunch!

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

S E R V E S 4 - 6


1 head cabbage

1 jar (low-sugar) marinara

1 pound ground beef

1⅓ cups cottage cheese

⅔ cup ricotta cheese

6 oz cream cheese

4 garlic cloves, minced

2 eggs, whisked

1 tsp Dijon mustard

2 tbsp chives, fresh or dried work

salt & pepper, to taste

1 cup Mozzarella cheese



2. Brown hamburger and set aside.

3. Heat a large pot of salted water until boiling. Wash and peel cabbage leaves off of head. Cut out the ribs to keep the thickness of the cabbage consistent and place in boiling water. Heat until just softened or about one minute. Strain on a dry towel to get rid of any excess moisture. Continue until you have enough cabbage leaves for "noodles".

4. Mix ingredients cottage cheese through salt and pepper in a bowl.

5. To assemble, place ½ cup marinara sauce in the bottom of a prepared 8 × 13 inch pan. Top with one layer of cabbage "noodles". Add ½ of the cheese mixture, ½ hamburger and ⅓ of the remaining pasta sauce. Use a spoon to even out. Top with "noodles" and repeat. Finish the last layer of "noodles" by pouring the rest of the pasta sauce over the top. Bake for 20 minutes.

6. Remove baking dish from oven and add 1 cup of Mozzarella cheese and continue baking for another 20 minutes or until cheese is bubbly. Remove from oven and let sit 10–15 minutes before serving.

[ 20 ]

VOLUME #9 RECIPES

08 SPAGHETTI SQUASH PUTTANESCABY YURI ELKAIM | YURIELKAIM.COM

You’ll love this healthy version of pasta puttanesca. Spaghetti squash replaces refined grain pasta for a beta-carotene boost. Serve with the baby kale salad from this month’s side dish selection.

S E R V E S 2


1 spaghetti squash, halved lengthwise, seeds discarded

2 tbsp coconut oil


1 small onion, chopped

12 ounces boneless skinless chicken thighs, cubed

1 (28 oz) can whole tomatoes

2 tbsp tomato paste

2 tbsp capers

1 cup Greek olives, pitted and chopped

3 cups baby spinach

Sea salt and freshly ground black pepper, to taste

1 tsp crushed red pepper flakes



2. Place spaghetti squash halves on a lightly oiled baking sheet, cut sides down. Bake for 30 minutes or until tender, remove from oven, and set aside to cool slightly.

3. Meanwhile, melt the coconut oil in a large skillet over medium-high heat. Add garlic and onion; cook and stir for 2 minutes. Add chicken; cook and stir for 5 to 10 minutes or until cooked through. Add tomatoes and, using a potato masher, lightly crush them. Reduce skillet heat to medium-low then cover with a tight-fitting lid and cook for 3 minutes. Add remaining ingredients (tomato paste through red pepper flakes); stir well and reduce heat to low, cover, and simmer for 8 minutes. Using a fork, scrape the squash out of its shell in long, thin (spaghetti-like) strands; arrange evenly on dinner plates and top with sauce.

[ 21 ]

VOLUME #9 RECIPES

09 COCONUT TUNA FISH CAKESBY LOUISE HENDON | PALEO FLOURISH MAGAZINE

Canned tuna is an inexpensive source of lean protein, so go ahead and take advantage of the convenience! Serve these delicious little cakes over a bed of greens and the garlic roasted veggies from this month’s side dish selection.

S E R V E S 2


2 cans (5–6 oz cans) of tuna (or salmon)

1 tbsp of fresh basil, finely chopped

1 jalapeno, finely diced

2 eggs, whisked

2 tbsp coconut flour

2 tbsp coconut flakes

2 tbsp olive oil

½ tbsp salt

1 tbsp coconut oil, for cooking


1. Flake the tuna. Mix all the ingredients together in a bowl. Shape the mixture into 4 patties. In a skillet on medium heat, add 1 tablespoon of coconut oil. Cook the 4 patties until they turn golden. Turn them over and cook the other side until golden.

[ 22 ]

VOLUME #9 RECIPES

10 (VEGAN) DR. FUHRMAN’S ANTI-CANCER SOUP

BY BLENDERBABES

This smooth and flavorful soup is perfect for cold winter nights and oozing with healthy ingredients. Feed and heal your body at the same time! Serve with the simple green salad from this month’s side dish selection.

S E R V E S 4


½ cup dried beans

2 cups water

2 medium onions

3 medium zucchini

1 leek stalk

1 bunch of kale or collard greens (about 3 cups)

2 pounds carrots

1 bunch of celery

1 tbsp no-salt seasoning

½ cup raw cashews

½ package mushrooms, chopped (about 3 cups)


NOTE: Will blend in 3–4 batches using a 64 oz or larger jar.

1. Place the beans and water in a very large stock pot and cook, covered, on the lowest heat possible. Peel onions and place whole into the covered pot. Add whole zucchinis. Cut the bottom roots off the leek and slice up the side so it can be thoroughly washed. Throw away the last inch at the green top. Place the entire leek in the pot. Strip the leaves from kale or collard stems and discard the stems. Chop the leaves and add to the soup pot.

2. To prepare carrot juice, place carrots in 4 cup batches with 1 cup water into blender and secure lid.

For Blendtec: Press the WHOLE JUICE button OR blend on MEDIUM for 10 seconds, then HIGH for 40 seconds.

For Vitamix: Start on VARIABLE Speed 1. Turn machine on and slowly increase speed to VARIABLE Speed 10/HIGH. Blend for 30-45 seconds using the tamper to press the celery into the blades.

3. Strain through a nut milk bag.

4. Repeat the previous instructions to prepare celery juice, with only ½ cup water. Add juices to the pot along with the no-salt seasoning.

5. While the soup is simmering, chop up the mushrooms (if desired). By the time you get to this stage, the onions and zucchini should be soft.

6. Ladle liquid in batches into the blender then add the soft onions, zucchini, leeks, and raw cashews and secure lid.

For Blendtec: Press the SAUCES button OR blend on HIGH for 30 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.

7. Repeat with remaining onions, zucchini, leeks, and rest of liquid.

8. Return the blended mixture to the pot. Add the mushrooms and simmer another 20 minutes.

[ 23 ]

VOLUME #9 RECIPES

11 BEEF STIR-FRY WITH ZOODLESBY VANESSA VICKERY | BECOMINGNESS

This beef stir-fry with zoodles is easy to prepare, super healthy, and packed full of flavor. It’s gluten, dairy and refined sugar free, and has a great balance of sweet and sour flavors.

S E R V E S 2


1 tbsp coconut oil

½ pound beef fillet, thinly sliced

1 large carrot, thinly sliced

½ large head broccoli, sliced into small florets

2 large zucchini, cut into noodles or long pasta (using vegetable spiralizer, mandolin or zoodle cutter)


3 tbsp coconut aminos

½ tbsp coconut sugar

½ tsp fresh or ground ginger

1 garlic clove, minced

⅛ tsp sea salt

⅛ tsp chili flakes


1. In a small bowl, add the sauce ingredients, whisking to combine. Set aside.

2. Heat coconut oil in large fry pan on medium-high heat. Add the beef and cook for 2–3 minutes each side until browned. Then remove from fry pan and set aside. Next, add the carrots, broccoli and zucchini noodles and cook for 5–6 minutes until just tender. Then, add the beef back to the fry pan along with the sauce mixture and cook for 1–2 minutes, stirring until well combined. Serve immediately.

[ 24 ]

VOLUME #9 RECIPES

12 CHICKEN KABOBS AND SLAWBY YURI ELKAIM | YURIELKAIM.COM

These chicken kabobs with slaw add sunny island flavor to your plate. Chicken is a great source of lean protein, and cabbage and sweet potato give this meal a nutritious boost. Serve with the baby kale salad and the ginger garlic bok choy stir-fry from this month’s side dish selection.

S E R V E S 2


1 pound chicken breast, cubed

¼ cup fresh lime juice


Sea salt and freshly ground black pepper to taste

½ cup cilantro, chopped

2 jalapenos, seeded and sliced

3 cups shredded cabbage

1 cup shredded sweet potato

2 tbsp Dijon mustard

2 tbsp unsweetened coconut milk

1 tsp coconut aminos


1. Add the first 5 ingredients (chicken through cilantro) to a large resealable bag. Seal bag and refrigerate for at least 15 minutes.

2. Thread chicken and jalapenos onto skewers. Heat grill to high heat and place skewers on grill. Cook for 5 minutes on each side, until chicken is cooked all the way through.

3. For the dressing, in a small bowl mix the mustard, coconut milk, coconut aminos, sea salt and freshly ground black pepper to taste.

4. Add the cabbage and sweet potato to a large bowl. Pour the dressing over the coleslaw and serve with the chicken kabobs.

[ 25 ]

VOLUME #9 RECIPES

13 (VEGAN) BRUSSELS SPROUTS APPLE KALE SKILLET


Skillet meals cook up in one pan, so you won’t be scrubbing dirty dishes all night. This Brussels sprout and apple kale skillet is an easy vegan meal that’s perfect when you don’t want to spend all night in the kitchen.

S E R V E S 2



3 cups thinly sliced Brussels sprouts

1 large apple, chopped

½ cup canned white beans, drained and rinsed

2 cups chopped kale

½ small onion, chopped

1 tsp dried oregano


1 tbsp coconut oil


1. In a large skillet heat the coconut oil over medium high heat. Add garlic and sauté 1 minute. Add Brussels sprouts, onion, and apple, kale, and beans and cook until softened, 3 to 4 more minutes. Add oregano, salt, and pepper and cook an additional 1 to 2 minutes, until all vegetables are soft. Serve the Brussels and apple-kale mixture hot.

[ 26 ]

VOLUME #9 RECIPES

14 LEMON BAKED CODBY LEANNE FLY | SAVING DINNER

Cod is a flaky white meat fish that’s high in vitamin B and rich in heart-healthy omega-3s. Paired with lemon and herbs, this makes and easy and delicious low calorie meal.

Serve with the slow cooker garlic herb mashed cauliflower and the simple green salad from this month’s side dish selection.

S E R V E S 2


½ tbsp olive oil

2 large fresh cod fillets

sea salt and freshly ground black pepper, to taste

1 tbsp butter

⅛ tsp dill seed

¼ tsp thyme

½ tsp parsley

½ sliced lemon

2 tbsp low sodium chicken broth

1 tbsp lemon juice


1. Preheat oven to 350°F. Coat a rimmed baking pan with olive oil. Place the cod fillets in the bottom and season with salt and pepper on both sides. Top each fillet with the next 5 ingredients, from butter through lemon slices. Pour the broth and lemon juice around the edges of the pan, being careful to not wash the spices off the cod. Cover with tin foil and bake for 20 minutes. Serve hot with juice from the pan ladled on top.

[ 27 ]

VOLUME #9 RECIPES

15 TEX-MEX BEEF SOUPBY YURI ELKAIM | YURIELKAIM.COM

This warm, comforting soup has south-of-the border flavor and cooks up conveniently in the slow cooker. Bring leftovers to work for lunch in a Thermos. Serve with the simple green salad from this month’s side dish selection.

S E R V E S 4


4 cups low sodium beef broth

2 (14 oz) cans of diced tomatoes

1 (4.5 oz) can of green chilies


2 cups chopped cauliflower florets

½ cup salsa

1 green bell pepper, seeded and chopped


1 pound lean ground beef, cooked


1 tsp ground cumin

½ tsp chili powder

½ tsp paprika

1 cup chopped fresh cilantro

1 avocado, diced

1 lime, cut into wedges


1. In a large slow cooker, add all ingredients (except the cilantro, avocado and limes) and stir. Cover and cook on low for 6 to 8 hours until beef is cooked through. Serve with fresh cilantro and avocado on top with a lime wedge on the side.

[ 28 ]

VOLUME #9 RECIPES

16 (VEGAN) MARINATED VEGGIE KABOBSBY LOUISE HENDON | PALEO FLOURISH MAGAZINE

These tasty veggie kabobs work for just about anyone with a food sensitivity. Not only that, but they’re also full of powerful antioxidants to boost your health.

Serve with the slow cooker garlic herb mashed cauliflower from this month’s side dish selection.

S E R V E S 2

F O R T H E M A R I N A D E

4 tbsp balsamic vinegar

3 tbsp olive oil

5 tsp Organic No Salt Seasoning (or 3–5 tsp Italian seasoning)

½–¾ tsp sea salt

F O R T H E V E G G I E S

1½ pounds sweet mini peppers

1½ pounds baby portobello mushrooms

2 zucchini

2 onions (yellow, red or sweet onions would work well in this recipe)


1. Combine all of the marinade ingredients in a small mixing bowl and set aside.

2. Cut the stem tops off the sweet mini peppers and discard them. Slice the peppers in half lengthwise (I leave the smaller mini peppers whole).

3. Slice the zucchinis in half lengthwise, and then cut them into 2 inch pieces.

4. Peel off the outer membrane of the onions and slice in 4–8 pieces (depending on how large your onions are), leaving the ends of the onion untrimmed (this will ensure your onion chunks will mostly hold together). Combine the veggies and the marinade in a large mixing bowl and gently toss to thoroughly coat all of the veggies in the marinade. Refrigerate for at least 4–6 hours. Place the veggies on kabob skewers (or place in a grill basket) and grill on medium for about 15–25 minutes (rotate the skewers every few minutes to ensure even cooking), or until the veggies are soft and charred.

[ 29 ]

VOLUME #9 RECIPES

17 CHINESE CHICKEN SALADBY YURI ELKAIM | YURIELKAIM.COM

Tangy, spicy flavors combine in this vibrant Chinese chicken salad recipe. Cabbage is a healthy grain-free option instead of noodles.

S E R V E S 2 - 4


1 tbsp whole grain mustard

3 tbsp Hoisin sauce (soy free brand)

3 tbsp coconut aminos

1 tbsp dried parsley


4 large boneless, skinless chicken thighs

¼ cup chopped red onion

1 large green bell pepper, seeded and sliced

1 cup chopped cucumber

2 large celery ribs, chopped

4 cups shredded purple cabbage

¼ cup sliced almonds



2. In a small bowl, mix the first 5 ingredients (mustard through salt and pepper). Place the chicken in a large baking dish. Pour mustard sauce over chicken and coat evenly. Cover baking dish with aluminum foil and bake for 15 minutes on each side, until chicken is no longer pink in the center. Uncover chicken and allow to cool. In a large bowl, mix the remaining ingredients (onion through cabbage).

3. Using two forks, shred chicken and serve over the cabbage salad along with any remaining sauce from the roasting pan and sprinkle over the almonds.

[ 30 ]

VOLUME #9 RECIPES

18 CREAMY SAUSAGE AND SQUASH SPAGHETTIBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

There are 2 different kinds of squash in this tasty dish- spaghetti squash is the base and butternut squash is the sauce. Fresh sage adds amazing flavor, so make sure not to use the dried version.

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

S E R V E S 2


1 small spagetti squash, cooked

1½ tbsp coconut oil, separated

½ tbsp finely chopped fresh sage

1 pound butternut squash, peeled, seeded and cubed

½ medium yellow onion, chopped

1 garlic clove, pressed or chopped

⅛ tsp red pepper flakes

Sea salt and/or kosher salt

Freshly ground black pepper

1 cup broth

½ pound country or Italian sausage



2. Place spaghetti squash halves on a lightly-oiled baking sheet, cut sides down. Bake for 30 minutes or until tender, remove from oven, and set aside to cool slightly.

3. Add coconut oil to a large skillet over medium heat. Once oil is hot add sage and cook until just crisp. Transfer to a small bowl and season with sea salt.

4. Meanwhile, add an additional 1 tablespoon oil to skillet and add squash, onion, garlic and red pepper flakes. Cook until onions are translucent, about 5–10 minutes.

5. Add broth and bring to a boil for 10–15 minutes or until squash is softened and broth has reduced in half. Place ingredients (minus crisped sage) in a blender and puree until smooth. Season with salt and pepper.

6. Meanwhile place skillet back on stove and add sausage. Cook until done. Drain sausage and place back in skillet with spaghetti squash noodles and butternut sauce to desired liking (may not use all of pureed squash. Save the rest for another recipe).

7. Mix well to coat all of the noodles and sausage. Garnish with fried, crispy sage and serve.

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VOLUME #9 RECIPES

19 (VEGAN) CREAM OF MUSHROOM SOUPBY BLENDERBABES

This healthy and easy vegan cream of mushroom soup recipe is a copycat recipe of the classic Campbell’s soup. Coconut milk makes it super creamy despite being dairy-free!

This soup can be used as a substitute for any recipe calling for canned cream of mushroom soup, but is much healthier! Serve with the broccoli salad with lemon tahini dressing from this month’s side dish selection.

S E R V E S 2


½ tsp coconut oil or olive oil

1 medium onion, diced

1 pound assorted mushrooms, cut into bite sized pieces

½ cup of a good quality white wine, or vegetable broth

1 (15oz) can coconut milk

2 cups vegetable stock

2 sprigs fresh thyme (and extra for garnishing)

Salt and pepper, to taste


1. In a soup pot, melt coconut oil over medium-high heat. Add onion and sauté 5–8 minutes or until translucent. Add assorted mushrooms and sauté for 8–15 minutes until browned and juices are mostly evaporated. Add wine and deglaze pot, scraping any browned bits off the bottom.

2. Reserve half of the mushrooms and onions and place the rest into blender jar. Add ½ can coconut milk, secure the lid and blend until smooth.

For Blendtec: Use HIGH manual speed for 25 seconds.

For Vitamix: Start on variable Speed #1, turn the machine on and slowly increase to Speed #10/High and blend for 30 seconds.

3. Add blended mushrooms, remaining coconut milk and 1 ½ cups stock into pot. Add more stock if soup is too thick for your liking. Season soup with thyme leaves, salt and pepper and simmer soup over medium-low heat for 10 minutes.

[ 32 ]

VOLUME #9 RECIPES

20 SHRIMP BLT SALADBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

Take your salad up a notch with garlic shrimp and smoky bacon. This delicious salad makes a filling meal on it’s own.

S E R V E S 3


½ pound Garlic, Buttered Shrimp

1 tbsp butter

1 garlic clove, chopped

½ pound large or jumbo shrimp, peeled and deveined (tails removed if desired)

¼ tsp flaky sea salt

½ pound bacon, cooked

6 cups fresh greens

2 tomatoes

1 avocado, optional

Freshly cracked salt & pepper, to taste


1. Chop leafy greens, tomatoes and avocado. Assemble by plating lettuce and topping with your favorite toppings.

2. To cook shrimp, add butter to a skillet over medium heat and let melt. Once melted, add garlic and salt. Stir until fragrant. Add shrimp (in a single layer) and let sauté for about 2 minutes. Flip and continue cooking for an additional 2 minutes. Remove and put on lettuce. Add crumbled bacon, and drizzle with olive oil and balsamic vinegar.

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VOLUME #9 RECIPES

21 PALEO PUMPKIN CHILIBY LAUREN LESTER | THE WICKED SPATULA

You don’t have to serve this in an actual pumpkin, but go for it if you want to add some fun to your dinner! Canned pumpkin purée adds healthy beta-carotene to this delicious chili. Serve with the baby kale salad from this month’s side dish selection.

S E R V E S 2 - 3


½ tbsp olive oil

½ large onion, diced


½ bell pepper (any color), diced

½ jalapeño, minced

¾ pound ground beef

1 (14.5 oz) can fire roasted tomatoes

½ cup beef broth

½ tbsp paprika

½ tbsp chili powder

½ tsp cinnamon

½ tsp salt

½ (15 oz) can pumpkin puree (NOT pie filling)


1. In a large dutch oven heat the olive oil over medium high heat. Brown the onion and garlic for a few minutes until they start to develop color. Add in the bell pepper and jalapeño and cook until soft. Crumble in the ground beef and brown. Once browned add in the tomatoes, broth, and spices. Simmer 5 minutes, then add in the pumpkin. Continue to cook for 10 minutes to allow flavors to meld together. Divide between 2–3 bowls and garnish with cilantro.

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VOLUME #9 RECIPES

22 SLOW COOKER APPLE CINNAMON PORK LOIN

BY LAUREN LESTER | THE WICKED SPATULA

Slow cookers are ideal for days when you want a warm meal after a long day, but don’t feel like cooking. Put this pork loin on the menu for a busy weeknight, and come home to a delicious dinner that’s brimming with autumn flavors. Serve with the slow cooker garlic herb mashed cauliflower and the simple green salad from this month’s side dish selection.

S E R V E S 2


1 pound pork loin

2 tbsp FOC (ghee, butter, olive oil, lard, tallow, or coconut oil)

2 apples, one diced and one sliced

1 large sweet potato

1 red onion

1 tbsp honey

½ tbsp cinnamon

1 tsp salt

½ tsp pepper


1. Season pork loin with ½ teaspoon salt and ¼ teaspoon pepper. Heat oil in a skillet over medium-high heat. Sear the pork for 2–3 minutes per side until browned.

2. Place diced sweet potato, one diced apple, and diced onion in the bottom of the slow cooker. Season with remaining salt and pepper. Make slits in the pork loin and stuff with the other sliced apple. Transfer to slow cooker and sprinkle the entire mix with cinnamon and drizzle with honey. Cook on low 7–8 hours.

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VOLUME #9 RECIPES

23 (VEGAN) BEEFSTEAK TOMATO AND APPLE SALAD


This beefsteak tomato and apple salad is perfect if you need a clean, light meal after over-indulging. Vegans can add ½ cup walnuts and ½ cup chickpeas for extra protein, and meat-eaters can add one cup of grilled or roasted chicken.

S E R V E S 2


1 pound sliced beefsteak tomatoes, cubed

1 tbsp smoked paprika


4 cups chopped dandelion greens or mixed baby greens

2 small crisp apples, cored and sliced

1 cup chopped pecans

1 tbsp apple cider vinegar

4 tbsp olive oil

2 tbsp fresh lemon juice


1. For the dressing, mix the vinegar, oil, and lemon juice in a small bowl.

2. In a large bowl, add the tomatoes and season with the paprika, salt and pepper. Add the dandelion greens, apples, and pecans. Pour dressing over salad, toss, and serve.

[ 36 ]

VOLUME #9 RECIPES

24 (VEGAN) CHIPOTLE CHOP CASHEW SALADBY YURI ELKAIM | YURIELKAIM.COM

Bright, crisp romaine is chopped and topped with smoky chipotle-glazed cashews, paired with cool and creamy avocado and drizzled with a splendid coconut cream dressing. It’s absolutely delicious, and incredibly quick to make.

S E R V E S 2


Red Palm Oil for frying

½ cup cashews

1 tbsp honey

¼ tsp chipotle chili powder

¼ tsp red pepper flakes

½ tsp dehydrated onion flakes

¼ tsp salt

¼ tsp pepper

6 cups chopped romaine

½ avocado

1 tbsp hemp seeds


1. In a nonstick ceramic skillet, heat oil to medium high heat. Add cashews to the skillet, drizzle with honey, sprinkle with chili powder, red pepper flakes, onion flakes, salt, and pepper. Stir constantly, cooking until the honey begins to caramelize. Toss on top romaine. Add avocado slices, sprinkle with hemp seeds. Drizzle with cilantro

F O R T H E B U T T E R M I L K D R E S S I N G

1 green onion

¼ cup fresh cilantro

1 clove garlic

2 tbsp almond milk

2 tbsp coconut cream or Greek yogurt

2 tbsp olive oil

1 tbsp fresh lemon juice

Salt + pepper


1. Mix all together in a blender until pureed. Drizzle over salad. Enjoy!

[ 37 ]

VOLUME #9 RECIPES

25 CRISPY SKINNED SALMON WITH STRAWBERRY PISTACHIO BASIL SALSA

BY VANESSA VICKERY | BECOMINGNESS

Combine the heart-healthy goodness of salmon with the fresh, sweet pop of strawberries, spicy chili and the crunch of red onion and pistachios and you've got a deliciously fresh and 'light' salmon dish. Serve with the ginger and garlic bok

choy stir-fry and slow cooker garlic herb mashed cauliflower from this month’s side dish selection.

S E R V E S 2


2 small salmon fillets, skin on

F O R T H E S A L S A

½ pint organic strawberries, diced

2 tbsp pistachios, chopped

2 tbsp red onion, diced

¼ cup basil, torn

¼ large red chili, finely diced

Juice of half a fresh lime

Sea salt and cracked pepper


1. Remove your fish from the fridge (it's better not to cook the fish 'fridge cold'). Combine all salsa ingredients in a small bowl and combine.

2. Heat your BBQ or pan to medium to high heat and season well with olive oil and a good sprinkling of salt flakes. This combination prevents the skin from sticking. Place your salmon skin side down on the pan and leave for at least 4–5 minutes without touching it, to give the skin it's very best opportunity to crisp! Carefully flip the salmon and cook for another 4 minutes. Test with a fork, it should flake easily. If it's not quite ready don't be afraid to flip it again skin side down, especially if your skin could do with some more cooking time. It's best served with a little bit of pink in the center. Remove from the heat and top with salsa.

[ 38 ]

VOLUME #9 RECIPES

26 BEEF AND MUSHROOM LETTUCE WRAPSBY YURI ELKAIM | YURIELKAIM.COM

Butter lettuce leaves are the perfect no-grain wrappers for these delicious moo-shu beef wraps. These no-grain wraps with subtle Asian flavors are a paleo delight! Serve with the oven-roasted cherry tomatoes from this month’s side dish selection.

S E R V E S 2


½ pound lean ground beef

1 clove garlic, minced

2 tbsp chopped onion

½ cup chopped mushrooms


2 tbsp low sodium beef broth

½ tbsp fresh lemon juice

½ tsp minced fresh ginger

½ tbsp coconut aminos

¼ tsp dried thyme

2 tbsp chopped green onions

4 large butter lettuce leaves


1. In a large skillet over medium heat, add beef, garlic, and onion. Cook for 10 minutes until beef is cooked through. To the skillet, add the next 6 ingredients (mushrooms through coconut aminos). Stir and cook until vegetables are tender. Add the green onions and spoon into lettuce leaves. Serve warm.

[ 39 ]

VOLUME #9 RECIPES

27 (VEGAN) CREAMY TOMATO SOUPBY ALEXA SCHRIM | SIMPLE ROOTS WELLNESS

This creamy tomato soup literally takes minutes to get into a pot on the stove to start simmering. You’ll never buy processed soup from a can again! Save leftovers for lunch. Serve with the garlic roasted veggies from this month’s side dish selection.

S E R V E S 4


2 tbsp coconut oil

2 tbsp coconut oil

1 sweet onion, finely chopped

28 oz crushed or whole tomatoes (in their own juice)

1½ cups chicken broth

2 bay leaves

½ cup coconut cream

Salt & pepper, to taste


1. Heat oil in a medium saucepan over medium heat. Once butter foams, add onion and a big pinch of salt. Season with freshly ground black pepper. Cook, stirring occasionally, until onion is completely soft and just beginning to brown, about 15 minutes. Add tomatoes and juices to the pan and stir to crush up tomatoes. Add broth and bay leaves and bring to a simmer. Simmer until tomatoes begin to fall apart, about 10 minutes. Remove from heat, discard bay leaves, and allow soup to cool slightly. Carefully purée soup in a blender or with an immersion blender until smooth (you may have to do this in batches). Return soup to the stove over low heat and stir in coconut cream. Taste and adjust seasoning as desired. Top with fresh basil.

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VOLUME #9 RECIPES

28 CRISPY GARLIC CURRY CHICKEN DRUMSTICKS

BY LOUISE HENDON | PALEO FLOURISH MAGAZINE

These crispy garlic chicken drumsticks are incredibly tasty. Remove skin from the drumsticks before spicing if you prefer, and serve with sautéed or grilled veggies on the side.

S E R V E S 2


10 chicken drumsticks

1–2 tbsp salt

3 tbsp curry powder

3 tbsp garlic powder

½ tbsp coconut oil for greasing baking tray (optional)


1. Preheat oven to 450°F. Grease a large baking tray with coconut oil.

2. Mix the salt, curry powder, and garlic powder together in a bowl. Make sure the drumsticks are not too wet (otherwise it won't get crispy). Coat each drumstick with the mixture and place on the baking tray. Make sure the drumsticks are not touching each other on the tray. Bake for 40 minutes.

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VOLUME #9 RECIPES

29 PALEO CRISPY ORANGE SHRIMPBY LAUREN LESTER | THE WICKED SPATULA

These Paleo Crispy Orange Shrimp taste just like your favorite Chinese takeout. The shrimp are doused in a sticky and spicy sauce that’s bursting with citrus flavor. Served with some steamed broccoli and the cauliflower rice from this month’s side

dish selection, and you’ve got a complete meal that is mind-boggling delicious.

S E R V E S 2

F O R T H E S H R I M P

½ lb shrimp, peeled and deveined

1 egg

6 tbsp tapioca starch (or arrowroot)

¼ tsp salt

¼ tsp white pepper

1½ tbsp coconut oil, for frying


½ cup juice (one orange, one tangerine, one grapefruit OR ⅓ cup orange juice and 3 tbsp grapefruit juice)

1½ tbsp coconut aminos

1 tbsp honey

1 garlic clove, minced

½ tbsp orange zest

½ tsp white wine vinegar

1 tsp tapioca starch (or arrowroot)

½ tsp crushed red pepper flakes

⅛ tsp ground ginger


1. In a large bowl whisk together the egg, tapioca starch, salt, and white pepper.

2. In a small bowl whisk together the ingredients for the sauce.

3. Heat the coconut oil in a large skillet over medium high heat. Dip the shrimp in the batter and add to the pan in a single layer. Fry 2–3 minutes per side until golden brown and crispy. Pour in the sauce and bring to a simmer. The sauce will start to thicken and become sticky. Turn off the heat and serve immediately with broccoli and cauliflower rice.

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VOLUME #9 RECIPES

30 (VEGAN) CAULIFLOWER COCONUT SOUPBY YURI ELKAIM | YURIELKAIM.COM

This creamy coconut soup has just a hint of Indian spices. Meat-eaters can top with crumbled bacon for protein. Serve with the baby kale salad from this month’s side dish selection.



1 large head of cauliflower, stem removed and cut into florets




4½ cups low sodium chicken broth or vegetable broth

2 tsp cumin

1 tsp white pepper

½ tsp turmeric

½ tsp coriander

1¼ cups unsweetened full fat coconut milk

4 strips bacon, cooked and chopped (optional)


1. In a large pot, heat the oil over medium-high heat. Cook the cauliflower, onion, garlic and salt and pepper until all the veggies are tender. Once tender, stir in the broth, spices, and coconut milk. Bring the mixture to a simmer and then cook for 20 more minutes.

2. With a stick blender, or using a traditional blender in batches, puree the soup until smooth. Meat-eaters can top with chopped bacon.

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VOLUME #9 RECIPES

SWEET HEALTHY TREATSCacao nibs are a healthy step-up from chocolate chips, since they contain no sugar and are minimally processed. You’ll still have a tasty dessert by swapping your chocolate chips for these healthy nibs. Cacao beans come from the cacao tree, and are harvested, fermented, and then dried. Cacao nibs are basically the cacao beans that are roasted and minimally processed, and these nibs are considered raw chocolate. The nibs taste similar to roasted coffee beans, and provide many health benefits. Cacao is high in antioxidants, and has protective effects on the nervous and cardiovascular systems. So go for it! Try each of these delicious and healthy desserts!

31 COCOA NIB CHIA SEED PUDDING1 (14 oz) can unsweetened coconut milk

¼ cup chia seeds

¼ cup unsweetened cashew milk

2 tbsp raw honey

½ tsp pure vanilla extract

2 tbsp cocoa nibs

1. In a large bowl, whisk all the ingredients. Cover bowl and refrigerate overnight, until pudding thickens. Serve chilled.

32 CHIA, CACAO & MACADAMIA BARS BY BECOMINGNESS


12 dates, pitted

1 cup macadamia nuts

¾ cup shredded coconut

½ cup cacao nibs

⅓ cup chia seeds

2 tbsp cacao powder


1. Add all ingredients to a high-speed blender or food processor and process until it resembles fine crumbs and sticks together when pressed.

2. Spoon mixture into an 8 × 8 inch lined baking dish, then press down with the back of a spoon so that it’s smooth. Place in the refrigerator for 2 hours until firm.

3. Remove from the refrigerator and slice into bars. I recommend storing it in the refrigerator as it does soften when left at room temperature.

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VOLUME #9 RECIPES

33 DARK CHOCOLATE AND COCOA NIB BANANA SMOOTHIE

BY THE FROSTED VEGAN


2 bananas, frozen

2 cups non-dairy milk

1 tsp vanilla extract

pinch of cinnamon

2 tbsp cacao nibs

2 ounces dark chocolate, chopped

2 tbsp ground flax seeds


1. Combine all ingredients in the bowl of a blender. Cover and blend on low and work your way up to high, blending until smooth. Top with dark chocolate chunks and cacao nibs.

34 CACAO NIB COOKIE DOUGH BALLS BY BECOMINGNESS


½ cup coconut oil or organic butter

¾ cup coconut sugar

½ cup coconut milk (canned)

1 tbsp vanilla extract

½ cup coconut flour

½ cup cacao nibs

F O R T H E C H O C O L A T E C O A T I N G

¼ cup coconut oil

1 tbsp pure maple syrup (raw/organic honey or rice malt syrup would also work)

¼ cup raw cacao powder


1. Add coconut oil (or butter), coconut sugar, coconut milk and vanilla to a large mixing bowl, mixing thoroughly until well combined. Stir in the coconut flour and then the cacao nibs.

2. Using your fingers, roll mixture into small balls and place on a lined baking tray. Place in the freezer for 1 hour to harden.

3. To make the chocolate coating, melt the coconut oil in a saucepan on low heat. Once melted, remove from heat, add the maple syrup, whisking briskly until well combined. Then add the cacao powder, stirring until well mixed through.

4. Once the chocolate chip cookie dough balls are ready, coat with the chocolate mixture and place back on the lined baking tray. I used a spoon and a fork to coat them in the mixture and then to drain any excess.

5. Place back in the freezer for a minimum 10 minutes to set. They are best kept in the freezer, just take them out a few minutes before serving.

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VOLUME #9 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 #9 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/

presents volume #9 lean meals - amazon s3welcome to volume 9 of the fat burning meal club! ... •...

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