Warrior Way Cookbook

15 Recipes to Nourish the Gluten Free Warrior in You

Mushroom & Asparagus

Frittata

INSTRUCTIONS

STEP 1 - Add the eggs, almond milk, and nutritional yeast to a large mixing bowl and whisk to combine.

MINUTES 45 SERVINGS 3

INGREDIENTS

• 8 Eggs

• 1/4 Cup Almond Milk

• 1 T Nutritional Yeast

Salt & Pepper (to taste)

8 oz Mushrooms

1 Bunch Asparagus

STEP 2 - Roughly chop the mushrooms and all of the asparagus except for about 8 stalks.

STEP 3 - Preheat oven to 375º.

STEP 4 - Preheat a small frying pan over high heat with some oil.

STEP 5 - Add in the mushrooms and chopped asparagus. Cook 3 minutes until coated with oil and lightly cooked. Season with a pinch of salt and pepper.

STEP 6 - Pour the egg mixture into the pan, season with salt and pepper, and put the pan into the oven.

STEP 7 - Cook for 8-10 minutes until the sides start to firm up. Remove from the oven and float the full asparagus stalks on top. Return to the oven and cook another 25-35 minutes until the frittata is fully cooked.

STEP 8 - Allow to cool for 10 minutes then remove from the pan to a cutting board. Cut and serve.

Kale and Mango Smoothie

SERVINGS 2

INGREDIENTS

• 4 oz Almond Milk

• 2 Mangos, Peeled & Pitted

• 1 Cup Kale, Chopped

• 1/2 Medium Sized Carrot

• 1 Apple, Core Removed

• 1 T Chia Seed

• 1 Cup Ice Cubes

INSTRUCTIONS

Put all ingredients into a blender and blend until smooth. Makes 2 smoothies.

Homemade Breakfast Sausage

INGREDIENTS

• 1 lb Lean Ground Pork (or Wild Boar)

• 1 t Mustard Powder

• 1 t Onion Powder

• 1 t Ground Sage

• 1 t Ground Black Pepper

• 1/2 t Ground Fennel

• 2 t Extra Virgin Olive Oil

SERVINGS 2

INSTRUCTIONS

STEP 1 - In a large bowl, mix together the pork, mustard powder, onion powder, ground sage, black pepper, and ground fennel.

STEP 2 - Form into 6 patties about 1/2 inch thick.

STEP 3 - Heat the olive oil in a large skillet (with a lid) over medium heat. When the oil shimmers, add the patties, leaving space between them. Cover and cook for about 5 minutes. Remove lid, flip the patties, replace the lid, and cook for another 5 minutes or until browned.

Avocado Warrior Toast

INSTRUCTIONS

STEP 1 - Preheat oven to 400º.

INGREDIENTS

1 Package Warrior Bread Mix

1 C Egg Whites

1 C Water

• 2 T Apple Cider Vinegar

• 1 Large Avocado

• Juice of 1 Lime

• 1 Large Radish

• Chopped Parsley

STEP 2 - Add the warrior bread mix to a large bowl.

STEP 3 - In another bowl, whisk together the water, egg whites, and vinegar.

STEP 4 - Pour the liquids into the bread mix and stir well to combine. Knead for about a minute, then allow to rest for a few minutes.

STEP 5 - Line a loaf pan with parchment paper.

STEP 6 - Form the dough into a log and put it into the loaf pan.

STEP 7 - Bake for about 1 hour until cooked through.

STEP 8 - Remove from oven, allow to cool, and cut into slices.

STEP 9 - Mash the avocado in a bowl and add the lime juice. Season with salt and pepper.

STEP 10 - Toast two slices of bread on both sides

STEP 11 - Spread the bread with the avocado mixture. Top with the radish and parsley.

Veggie Steak Salad

INGREDIENTS

• 6-8 oz Sirloin or Skirt Steak

Preferred Salad Mix (Spinach, Romaine, Organic Greens)

1/2 Cup Sliced Carrots

1/2 Cup Diced Cucumbers

1/2 Cup Sliced Bell Peppers

• 1/2 Cup Shredded Jicama

• 11/2 Cup Shredded Zucchini

• Sprouted Nuts and Pumpkin Seeds

• Pinch Minced Herb of Choice (Basil, Parsley, Dill, or Thyme)

• Preferred Salad Dressing

INSTRUCTIONS

STEP 1 - Cook steak as desired, let it rest for about 10 minutes before dicing.

STEP 2 - In a bowl, mix your salad of choice with the carrots, cucumbers, bell peppers, jicama, and zucchini.

STEP 3 - Add your preferred nuts and/or pumpkin seeds..

STEP 4 - Add a minced fresh herb of choice (Basil, Parsley, Dill, or Thyme) for a healthy boost.

STEP 5 -Drizzle your favorite salad dressing of choice.

Speedy Salmon Cakes

INGREDIENTS

• 12 oz Drained Canned (or vacuum packed) Wild Caught Salmon

• 2 T Finely Chopped Yellow Onion

• 1 Clove Garlic, Finely Minced

• 1 Egg, Beaten

• 1 T Dijon Mustard

3 T Extra Virgin Olive Oil

SERVINGS 4

INSTRUCTIONS

STEP 1 - In a medium bowl, mix together the salmon, onion, garlic, egg, and mustard, then form into 4 patties.

STEP 2 - In a large skillet over medium heat, heat the oil until it shimmers. Add the patties, being careful that they don’t touch one another. Cook for about 3 minutes per side until lightly browned.

STEP 3 - Serve over bed of cauliflower rice or cabbage slaw.

Dairy Free “Butter” Chicken

INSTRUCTIONS

INGREDIENTS

• 1 Onion, Diced

1 1/2 lbs Chicken, Cut Into 1 Inch Cubes

5 Cloves Garlic, Grated

2 Inches Ginger, Grated

• 1 T Garam Masala

• 1 t Cumin

• 1 t Coriander

• 1/2 t Turmeric

• 1/2 t Cayenne

• 1 T Red Wine Vinegar

• 28 oz Crushed Tomato

14 oz Coconut Milk

Cauliflower Rice

Cilantro for Garnish

SERVINGS 4

STEP 1 - In a large pot or dutch oven, cook the onion in a little oil to soften, about 5 minutes.

STEP 2 - Add the chicken and cook on high for 5 minutes to brown.

STEP 3 - Turn heat to low and add in the ginger, garlic, garam masala, cumin, coriander, turmeric, and cayenne. Stir well to combine and cook for 3 minutes.

STEP 4 - Add in the vinegar and scrape the pan to get all the browned bits off the bottom.

STEP 5 - Add in the tomato and coconut milk and stir to combine. Simmer for 20 minutes.

STEP 6 - Serve with cauliflower rice and top with cilantro.

SERVINGS 2-3

INGREDIENTS

1 lb Skirt Steak

• 1 t Cumin

• 1 t Chili Powder

• 1/2 t Salt

• 1/2 t Black Pepper

• 2 T Coconut Aminos

• 1 T Apple Cider Vinegar

2 Scallions, Sliced

1 T Honey

1 Large Yellow Onion

1 Red Bell Pepper

1 Green Bell Pepper

1 Large Head of Cauliflower

1/4 t Turmeric

1/4 t Smoked Paprika

Pico de Gallo

Guacamole

Fajita Bowl with Cauliflower Rice

INSTRUCTIONS

STEP 1 - Mix the skirt steak in a bowl with the cumin, chili powder, salt, pepper, aminos, vinegar, scallions, and honey. Allow to marinate for at least a half hour or at most 24 hours.

STEP 2 - In a large frying pan, add some olive oil and cook the peppers and onion on medium low heat for about a half hour until browned and tender.

STEP 3 - Preheat the grill and cook the steak on high heat for about 5-7 minutes per side until cooked to desired doneness (medium is my favorite for this cut of steak). Allow to rest 10 minutes before slicing.

STEP 4 - Cut the cauliflower in half and remove the bottom of the steam along with any green leaves. Use a cheese grater to grate the cauliflower into rice.

STEP 5 - Preheat a frying pan with a little oil and add the rice. Season with the turmeric and paprika and stir to combine. Cook on high heat for about 5 minutes, stirring often, until tender. I like mine to get a little browning if possible.

STEP 6 - To serve, put the rice into the bowl first, then the peppers and onions, then the steak, and top with the pico de gallo and guacamole.

Poached Cod With Mango Salsa

SERVINGS 4

INSTRUCTIONS

INGREDIENTS

• 1 Ripe Mango, Diced

• 1/2 Red Onion, Diced

• 1 Jalapeno Pepper, Finely Diced (optional)

• Juice of 1 Lemon

• Juice of 1 Lime

• 4 (6 oz) Cod Fillets

• Sea Salt and Ground Black Pepper

STEP 1 - In a medium bowl, mix the mango, red onion, jalapeno, cilantro, and lemon and lime juices. Add sea salt and black pepper to taste. Let sit at room temperature for 30 minutes for the flavors to marry.

STEP 2 - In a pot large enough to hold the fillets and with a well-fitting lid, place enough water to come half way up the fillets. Once the water begins to simmer, place the fillets in the pan and cover. Cook for 6 to 8 minutes or until the fish just begins to flake.

STEP 3 - Gently remove each fillet with a slotted spatula to a paper towel to remove excess water. Place the fillets on four plates and top with salsa. Enjoy!

No-Pain Ice “Cream”

INGREDIENTS MINUTES 10 SERVINGS 4

• 3 C Unsweetened Frozen Fruit and/or Berries

• 1 C Full-Fat Coconut Milk

• Pure Liquid Stevia (optional)

INSTRUCTIONS

STEP 1 - Place berries and chopped fruit in a high power blender, such as a Vitamix. Add the coconut milk. Blend on high until thoroughly mixed. If too thick, add more coconut milk.

STEP 2 - Taste, and if not sweet enough, add a small amount of stevia.

STEP 3 - Serve immediately or place in the freezer.

VARIATION: For a more sorbet-like texture, add a few ice cubes to the blender.

Warrior Lemon Bars

INGREDIENTS

1 Package Warrior Bread Mix

• 1/2 C Granulated Monk Fruit Sweetener

• 1 C Melted Vegan Butter (I use Miyoko’s)

• 1/4 t Salt

1 1/2 Cups Granulated Monk Fruit Sweetener

• 6 Large Eggs

• 1 C Lemon Juice - About 5 Lemons

• Powdered Monk Fruit Sweetener for Garnish

INSTRUCTIONS

STEP 1 - Preheat oven to 350 F.

STEP 2 - Remove 1/4 cup (packed) of warrior mix and place in a medium mixing bowl, put the rest of the package into another medium mixing bowl.

STEP 3 - Add the 1/2 cup monkfruit sweetener, 1 cup melted butter, and salt, to the bowl with most of the warrior mix. Stir to combine, it will be a crumbly thick dough.

STEP 4 - Line a 9x13 baking pan with parchment paper and spread the dough out onto the pan, pressing it into a thin flat sheet. Bake for 25 minutes until lightly browned. Remove from oven.

STEP 5 - Reduce oven heat to 325 F.

STEP 6 - Whisk the 1 1/2 cups monk fruit sweetener in with the 1/4 cup of warrior mix in the medium bowl. Add in the eggs and lemon juice and whisk to combine fully.

STEP 7 - Pour this mixture over the crust in the pan and return it to the oven carefully.

STEP 8 - Bake about 30 minutes until the egg mixture does not jiggle when you touch the pan.

STEP 9 - Remove from oven and allow to cool completely. Slice into squares. Use a mesh strainer to evenly sprinkle the powdered monk fruit sweetener over the squares.

Warrior Chocolate Cake

INSTRUCTIONS

STEP 1 - Preheat oven to 350º. Grease 2 cake pans and line them with parchment paper.

STEP 2 - Mix the warrior mix, almond flour, 3/4 cups of the cocoa powder, and 1 cup of the coconut sugar in a bowl. In another bowl, whisk together the oil, milk, vinegar, and eggs.

STEP 3 - Stir the wet ingredients into the dry and whisk to combine. Divide the mixture into the two cake pans and put them into the oven.

STEP 4 - Cook about 40 minutes until a toothpick tester comes out clean.

STEP 5 - Allow to cool in the pans for 15 minutes, then carefully flip the cakes out onto a cooking rack. Cool for 1 hour on the counter and another hour in the fridge.

STEP 6 - Meanwhile, remove the coconut milk cans from the fridge and open. The cream in the

INGREDIENTS

• 1 C Warrior Bread Mix

• 1 C Almond Flour

3/4 C Cocoa Powder

1 C Coconut Sugar

1/2 C Vegetable Oil

• 1 C Almond Milk

• 1 T White Vinegar

• 4 Eggs

• 1/4 t Salt

2 Cans Coconut Milk

1/2 C Cocnut Sugar

1/4 C Cocoa Powder

• 1 Pinch Salt

cans will have hardened and separated from the water. Scoop out the solids and add them to a bowl with the remaining 1/2 cup coconut sugar and 1/4 cup of cocoa powder. Whisk by hand or with a hand mixer until well combined, light, fluffy and the texture of a mousse. Store in the fridge until ready to use.

STEP 7 - Place one of the cakes down on a serving platter. Add some frosting to the cake and spread it evenly. Add the second cake on top and spread the whole cake evenly with the frosting.

STEP 8 - Allow to come to room temperature and serve, or store in the fridge until ready to eat. Before serving, remove from the fridge for at least an hour to come to room temperature.

HOURS 4

SERVINGS 8-10

Green Beans With Crispy Shallots

INSTRUCTIONS

MINUTES 45 SERVINGS 4-6

INGREDIENTS

• 5 Peeled Shallots (Sliced Thin)

• 2 T Olive Oil

• 1 lb Green Beans (Trimmed)

• 2 Cloves Garlic

• 1/2 t Chili Flakes

STEP 1 - On a frying pan over medium low heat, sauté the shallots in 1 tablespoon of the oil. Cook low and slow for about 30 minutes until browned and crispy.

STEP 2 - In a large frying pan with the other tablespoon of oil, cook the green beans on high heat for about 5 minutes to char lightly. Season heavily with salt and pepper.

STEP 3 - Add in the garlic and chili flakes and cook another 1 or 2 minutes to cook the garlic but avoid the garlic from browning.

STEP 4 - Pour the beans out onto a serving platter and top with the shallots.

Beet Cucumber Dill

Salad

INSTRUCTIONS

INGREDIENTS

• 5 Beets (peeled and cut into 8 pieces each)

1 T Olive Oil

1 T Cider Vinegar

1 T Dijon mustard

• 1 C Unsweetened Plain Coconut or Almond Yogurt

• 1 Clove Garlic (Grated)

• 1 Lemon (Juiced)

• 1 T Fresh Dill (Minced)

• 1 Pinch salt and pepper (to taste)

• 1 English cucumber (cut into 1/4 circles)

2

STEP 1 - Bring a pot of salted water to a boil and add the beets. Simmer about 35 minutes until the beets are tender and a fork goes through easily. Strain and toss with the oil, vinegar, and mustard in a large bowl. Allow to cool in the fridge for at least one hour.

STEP 2 - Meanwhile, Mix the garlic, lemon, dill, and salt and pepper into the yogurt. Set aside in the fridge until ready to use.

STEP 3 - Stir the cucumber into the beets. Season with a pinch of salt and pepper. Pour out onto a serving platter. Spoon the yogurt mixture onto the top of the beets, putting several dollops of yogurt in various spots spread out over the top of the salad. top with some dill sprigs and serve.

Blackened Carrots With Tahini Dressing

MINUTES 45 SERVINGS 4-6

INGREDIENTS

• 12 Carrots (Peeled and Cleaned)

• 2 T Olive Oil

• 1/2 C Tahini Paste

• 1 Clove Garlic (grated on a microplane)

• 2 Lemons ( for juice)

1 t Honey

1/4 C Chopped Fresh Parsley

1 Pinch salt and pepper (to taste)

• 3/4 C Water (iced cold)

INSTRUCTIONS

STEP 1 - Preheat a large cast iron skillet or regular frying pan over high heat and add the olive oil. Season the carrots with salt and pepper and add them to the pan. Cook over medium high heat for about 25 minutes, rotating and adjusting the heat as needed, so they get a deep black char but do not burn.

STEP 2 - Meanwhile, in a food processor or blender, add the tahini, garlic, lemon juice, and honey. Season with a pinch of salt and pepper. Process and you will see it thicken up at first. Add a splash of the cold water and keep processing the mixture until it reaches the desired texture, adding more cold water if needed.

STEP 3 - Pile the carrots on a plate, drizzle with the tahini, and top with the parsley and another sprinkle of salt and pepper to taste.

DISCLAIMER

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this information.

The information in this ebook is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Osborne and his community. Dr. Osborne encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. Dr. Osborne is not a medical doctor. He does not treat or diagnose disease. He offers nutritional support to people seeking an alternative from traditional medicine. Dr. Osborne is licensed with the Pastoral Medical Association, and a Diplomate with the American Clinical Board of Nutrition.