FROM THE INSIDE OUT
Frances Kathleen Baird
“A healthy outside, starts from the inside” — Robert Urich
Copyright Š 2015 by Frances Kathleen Baird All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Printed in the United States of America First Printing, 2015 Kathleen Baird 343 S Gay St Apt. C Auburn, AL 36830 www.kathleenbairddesign.com
FROM THE INSIDE, OUT The little book of recipes & tips for living life through real, simple food. Say goodbye to your ugly side; glow from the inside, out.
contents introduction
// 01
15 tips
// 02
essentials
// 07
brunches
// 09
mains
// 21
munchies
// 39
sweets
// 51
index
// 58
sources
// 60
introduction The phrase, “you are what you eat”, is all too real. So why not eat real, simple food that leaves you glowing from the inside, out. Take a good, long look at that juicy cheeseburger before you bite into it. From the bun to the sauce, it may look pretty, but every ingredient was most likely processed in a factory or created in a laboratory. It’s probably full of countless artificial colors and preservatives that will leave you feeling like a groggy and irritable. No one wants to be around that. Studies show, long-term exposure to an unhealthy diet is a risk factor for depression, mood swings, stress, and many other problems associated with our emotions. When your gut is happy, so are you! Your state of mind is closely connected to your gut, not just because of your physical comfort, but also because your gut uses many of the same chemicals as your brain, and communicates with it. So why not treat it right? Okay, okay. So what is clean eating? It doesn’t just mean washing your apple before you eat it. It’s about taking the time to know what your food is made of and choosing to eat it in its most natural state. Clean eating is about more than just getting lean; it’s about making choices that promote optimum long-term health for your body, so you can glow from the inside, out! Now that’s something a spa day can’t cure.
15 tips
// how to glow
1. Ditch the d-word Forget dieting. It’s time to forget the D-word entirely. Clean eating is not a fat-loss diet. This is a lifestyle that you’re going to sustain from this day forward. There’s no need to get obsessive or throw out everything you love. You’re allowed to enjoy your food — you’ll need to, if you want to be able to stick with this. So consider yourself warned: You might have to take this as your push to finally learn how to cook for yourself!
2. Load up on fresh produce This is the golden rule. Vegetables make every dietary system better and healthier. They provide vitamins and nutrients to keep you feeling as good as you look and the soluble fiber to make sure you suck every last bit of nutrition out of everything else you eat.
3. Shop the perimeter Every store is different. But as a general rule, the perimeter of the grocery store is the natural habitat of the fresh vegetables and fruit, meat market, and the nuts and dried fruits in the bulk bin. Get comfortable here; it is now your territory. But beware, the perimeter is also usually the home of the dairy case and the beer and wine display, so stay strong. We can save that for the weekend. You’ll probably have to venture into the aisles for some staples like olive oil, but keep 2 15 tips
your blinders on. You’re entering a museum of extravagant packaging and manipulative slogans. Few of the items you see in the store’s interior promote good health; it’s a stretch to call most of it “food.”
4. Eliminate added sugars. Okay, let’s face it. We can’t avoid sugar completely, but we can reduce our intake. It’s about choosing simple, unrefined options and enjoying them. But if you feel more comfortable having an enemy, then fine: Declare war on sugar. Foods in their most natural state do not contain added sugar — that’s why it’s called “added sugar.” Remember, fruit is your friend. But in the case of sweeteners that have been mixed into your food during the manufacturing process, it’s best to just say no. Hopefully, you are trashing those pink and yellow packets right now. Those are deadly and packed with chemicals that will in return, actually spike your blood pressure.
5. Drink more water You’ve probably heard the phrase, “drink 8-10 glasses of water each day”. But this is still true and the benefits are real — especially after you’ve had a wild night. Hydrated muscles grow and perform at a higher level, and they are better protected against the breakdown of muscles when drinking lots of water. If you really can’t take it, then it’s time to
start experimenting — just try to keep it clear. Drinking herbal teas or green tea can help you naturally cleanse, aside from many other benefits. You can also flavor water with lemon, oranges, limes, or mint leaves!
6. Sit down Part of making healthy eating your lifestyle is setting aside the time to do it right. This means sitting down to a meal whenever possible, preferably at a table, with the people you care about.
7. Moderation Two of the central ideas behind clean eating are balance and moderation. Don’t avoid carbs or dietary fats entirely on your clean eating approach, or you’ll find yourself dreading your meals. When it comes down to it, the key is to be mindful of your food and what it’s made of.
8. Use smart substitutes This might require that you try out some new recipes and make a few mistakes, but that’s all part of the fun, right? Almond flour and coconut flour, are both excellent ways to reduce the simple carbs of any recipe and still create delicious treats. Hydrogenated oils and fatty butters can easily be replaced in different recipes by using coconut oil, almond oil, and olive oil and even bananas! See the essentials list.
9. Don’t eat gibberish Check the label. If you can’t pronounce it, don’t eat it. If the ingredients list is more than you can count on two hands, don’t eat it.
10. Nutrients, not calories Don’t get too caught up in the numbers game. In our bodyweight-conscious world, it’s easy to measure everything in terms of calories-in, calories-out. While this approach can help make you thin, it’s not enough in the long run and sure won’t make you healthy. Think of it this way: One approach leaves you feeling grumpy, ravenous, and guilty about simple pleasures. The other leads you to more energy, stable blood sugar, and a world of new foods you never considered in the past. If you look at in a positive perspective, the choice is easy!
11. Eat 4-6 meals a day Smaller, more frequent meals will keep your blood sugar levels stable and will increase your metabolism. And, because the meals keep the tummy satisfied throughout the day, you’re less likely to turn into a pantry-raiding monster who will attack anyone with an cookie.
15 tips 3
12. Don’t skip breakfast
15. Note your progress!
Ever. Your morning meal establishes healthy metabolism throughout day. What’s more, if you skip it, you’ll likely find yourself consuming larger quantities of food later in the day.
Look at you. You’re killin’ it with your happy ways. While you’re eating clean, it’s important to note the healthy changes you’re experiencing along the way. For example, think about how much better you feel in the morning, or maybe how much less your joints ache. Perhaps you don’t get those mid-afternoon snooze temptations that you used to, and your workouts might be a bit more enjoyable too. Reminding yourself of the benefits you’re experiencing will help inspire you to keep going. Don’t give up!
13. Know your portions Eating clean still doesn’t mean you get to for back for third helpings. Knowing your portions is key. Take the time to know not only what you are eating but how much you are eating. Here are some helpful hints to know how much is just enough: One serving of meat, about 3 ounces, is roughly the size of your palm. One serving of fish is the size of a checkbook. One tablespoon of almond butter is the size of the top of your thumb. One cup of berries is about the size of a closed fist. And lastly, two fists equals to one serving of salad.
14. Treat yourself If you would like to treat yourself occasionally, first, define what the word “occasionally” means to you. Is it once a week, once a month or once a year? Be realistic. Learn what’s best for you and your body so you can reach your goals. Then, decide what a treat is. And remember, a treat does NOT mean an entire week of binge eating. So figure out what that means for your day-to-day life, and then stick with it. And remember, THIS INCLUDES ALCOHOL. 4 15 tips
real food
never
contains:
1. antibiotics or synthetic growth hormones 2. artificial fats or trans-fats 3. high-frutose corn syrup 4. artificial sweeteners 5. artificial preservatives 6. bleached flour 7. artificial colors or flavors
essentials proteins:
others:
lean meats fish, wild free range eggs
good fats:
almond milk, or other dairy alternative chicken broth honey pure maple syrup vanilla
olive oil coconut oil sesame oil
spices: salt, pepper, cumin, oregano, cayenne, cinnamon, basil, parsley, cilantro, garlic powder, onion powder
avocado nuts seeds
say what!?:
produce: citrus: lemons, limes, oranges cauliflower peppers garlic ginger sweet potato squash apples berries broccoli dark leafy greens: kale, spinach carrots onions brussels sprouts bananas mushrooms
liquid aminos nutritional yeast coconut flour almond flour sriracha
follow these guides:
GF V
gluten-free
P
paleo
vegan
VT
vegetarian
essentials 7
brunches
banana pancakes egg muffins granola smoothie bowl sweet potato latkes
banana pancakes
// grain-free makes 1 serving
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10 brunches
Why grain-free? A diet high in grains stokes inflammation. sugar spikes, glucose builds up in the blood. Studies show lectins in grains inflame the lining of the gut and create between cells. Also, when whole-kernel grains are refined, of the fiber is lost, and gut health suffers. So keep it simple. These pancakes are carbohydrates from leave you full and
When blood that the fissures 80 percent
Grains can even be easily removed from pancakes! packed with the perfect balance of good complex the banana and protein from the eggs, sure to happy.
ingredients
1. Mash up bananas in a large bowl.
1 banana 2 eggs dash of cinnamon coconut oil, for the pan pure maple syrup, for topping
2. Whisk eggs and add to banana mixture. 3. Add a dash of cinnamon and mix well. 4. Warm skillet to medium heat and coat with oil. Cook silver dollar size pancakes 30 seconds on each side and serve with pure maple syrup.
egg muffins makes 8 servings
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Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed. Eggs are regarded a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesize in our bodies and must obtain from our diet.
ingredients
1. Preheat oven to 350 degrees F.
8 eggs 1 cup chopped kale 1 cup diced onion 1 cup diced tomato salt & pepper coconut oil, for the pan
2. Dice all vegetables.
*p.s. Try switching up the veggies or adding turkey bacon for some extra protein!
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3. In a large mixing bowl, whisk together eggs, vegetables, salt, and pepper. 4. Pour mixture into an oiled muffin pan. The mixture should evenly fill 8 muffin cups. 5. Bake 18 – 20 minutes, or until a toothpick inserted in the middle comes out clean. Serve and enjoy!
granola //grain-free makes 6 servings
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Nuts! Packed with protein, fiber and essential fats, nuts make a great vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. Several studies have found that eating small amounts of nuts can aid in losing weight!Almonds, pistachios, walnuts, and cashews, are some of the best options filled with heart-healthy attributes.
ingredients
1. Preheat oven to 300 degrees F.
1 cup cashews ¾ cup almonds ¼ cup pistachios, shelled ½ cup shredded unsweetened coconut ¼ flaxseed meal ¼ cup coconut oil ¼ cup honey 1 tbsp almond butter 1 tsp vanilla 1 cup dried cranberries dash of salt
2. In a large microwave-safe bowl, melt the coconut oil, vanilla, almond butter and honey together for 40-50 seconds.
*p.s. Feel free to switch it up
with different nuts and berries.
14 brunches
3. In another bowl combine cashews, almonds, pistachios, shredded unsweetened coconut, flaxseed meal, and dried cranberries. 4. Add in melted mixture. Spread the mixture out onto a baking sheet and cook for 20-25 minutes, stirring once, until the mixture is lightly browned. 5. Remove from heat. Add a dash of salt. 6. Cool for about 15 minutes, and then break into chunks. Store in an airtight container or resealable bag.
smoothie bowl
// with avocado makes 1 serving
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Almond milk is made from ground almonds and is lower in calories than other milks as long as it is unsweetened. It’s also free of cholesterol, saturated fat, and is naturally lactose-free. Almond milk is also a beneficial addition to your daily fiber intake. A glass of almond milk contains nearly one gram of fiber per 8 ounce serving, and fiber is important for healthy digestion. Sounds like a happy tummy.
ingredients ½ ripe avocado 1 medium ripe banana 2 large handfuls spinach 1 small handful kale, large stems removed 1 cup unsweetened non-dairy milk 1 tbsp flax seed meal toppings: chia seeds shredded unsweetened coconut blueberries goji berries 16 brunches
1. Add all smoothie ingredients to a blender and blend until creamy and smooth. 2. Add more milk to thin. 3. Best when fresh, though leftovers can be kept in jars in the fridge for up to 1-2 days. p.s. Feel free to switch up any toppings or add nut butter for some extra protein!
sweet potato latkes makes 6 servings
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Know this — not all carbs are bad. You need carbs in order to function, as a happy human being. There are simple carbs, like refined grains, candy, and soda. They are rapidly digested, leaving you still hungry. Then there are the “good” complex carbs. They are often rich in fiber, thus satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals. Sweet potatoes are a great complex carb — perfect for soaking up the last night’s festivities.
ingredients 2 small sweet potatoes, grated 2 eggs, beaten 3 tbsp almond flour dash of cayenne salt & pepper coconut oil, for the pan
*p.s. Goes great with a side of scrambled eggs and turkey bacon!
1. Shred the sweet potatoes and onion in a food processor or with a grater. Transfer to a kitchen towel and wring out as much moisture as possible. 2. Transfer the sweet potato to a large bowl. Add the eggs, almond flour, salt, pepper, and cayenne. Mix well. 3. Melt a tablespoon of coconut oil in a large skillet over medium-high heat. Place about 2 tablespoons of the sweet potato mixture into the pan and flatten into a pancake. 4. Cook for 2-3 minutes per side until crispy. Transfer to a paper towel-lined plate. 5. Repeat with remaining sweet potato mixture. 6. Serve immediately.
18 brunches
mains
lettuce wraps stuffed meatballs stuffed spaghetti squash warm brussels salad veggie cauli-fried-rice chicken enchilada soup fish tacos pan-fried tilapia
lettuce wraps
// with ground turkey makes 4 servings
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Liquid aminos are a great alternative to high sodium soy sauce. It contains 16 of the 20 amino acids, which are the building blocks of protein. Liquid aminos are gluten-free, can lower the risk of disease in general such as cancer, is chemical-free, and has no artificial coloring, alcohol, or preservatives.
ingredients iceberg lettuce leaves shredded carrots, for topping fresh cilantro, for topping
1. Brown the turkey in the oil in a large saute pan over medium-high heat until no longer pink. 2. Chop mushrooms, scallions, garlic and water chestnuts and add to turkey. Cook until the mushrooms soften.
filling: 3. Remove from the heat. 1 lb ground turkey 8 ounces white mushrooms 3 scallions 2 cloves garlic, minced 1 (6-ounce) can water chestnuts 4 tbps liquid aminos Âź cup water 1 tbsp rice vinegar ginger, grated coconut oil, for the pan 22 mains
4. Meanwhile, in a small bowl, whisk together the liquid aminos, vinegar, honey, mustard, sriracha, sesame oil and water. Mix into ground turkey mixture. 5. Serve the turkey mixture with the lettuce leaves and top it off with some extra liquid aminos, shredded carrots, and cilantro.
stuffed meatballs
// with goat cheese makes 4 servings
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Goat cheese, like goat milk, is easier on the human digestive system, even for those with a sensitive stomach. Goat cheese also has fewer calories and sodium per serving than cow’s milk cheese, meaning less inflammation. And less inflammation means no swollen fingers!
ingredients
1. Preheat the oven to 350 degrees F.
1 lb ground turkey ¼ cup almond meal 1 egg, beaten 3 ounces soft goat cheese fresh parsley, chopped ½ tsp garlic powder salt & pepper
2. Heat a medium saucepan over low heat. Add the oil to the pan, then add the garlic and sauté for 2 minutes. Add the crushed tomatoes, oregano, salt and pepper, stirring to combine. Simmer the sauce for 7 minutes. Remove from heat.
sauce: 2 tbsp olive oil 2 garlic cloves, minced 1 (28-ounce) can tomatoes, crushed 1 tbsp oregano salt & pepper
24 mains
3. In a large bowl, combine the meat with the egg and almond flour. Then, add the garlic powder, salt and pepper. Scoop out meatballs and roll into balls. 4. Stuff each meatball by making a hole in the middle and placing a heaping teaspoon of goat cheese in the center. Roll until covered. 5. In a 9x13 baking dish, add tomato sauce evenly. Place meatballs on top of tomato sauce mixture. 6. Place in oven and bake for 25 to 30 minutes.
stuffed spaghetti squash
// with kale and ground turkey makes 4 servings
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Even spinach cannot come close in comparison to the number of nutrients that kale provides. Eating kale is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease. Healthy skin and hair? That’s right! Bring on the kale.
ingredients
1. Preheat the oven to 400 degrees F.
1 medium spaghetti squash, halved 1 lb ground turkey 1 yellow onion, diced 4 cloves garlic, minced 1 bunch kale, chopped olive oil, for the pan salt & pepper 2 tbsp pine nuts, roasted
2. Place the spaghetti squash halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper.
*p.s. Try out this recipe with different greens or chicken sausage!
3. Roast in the oven for 45 - 50 minutes, until you can poke the squash easily with a fork. Scoop out the seeds and let cool. 4. Meanwhile, heat the olive oil in a large skillet over medium heat. Add onion and garlic and sautĂŠ for 4-5 minutes. Then add the meat and cook until browned. 6. Stir in parsley, kale and cook a little more. 7. Meanwhile, scrape the insides of the spaghetti squash with a fork to shred the squash into strands.
26 mains
7. Toss everything together and divide among the squash shells. Top with pine nuts and enjoy!
warm brussels salad // with goat cheese makes 4 servings
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Brussel sprouts are a great source of fiber, with over 2 grams per half a cup. Fiber keeps your digestive system working normally, and encourages the stomach to flow naturally, keeping things smooth. Fiber also helps reduce cholesterol levels, which can lower your risk of heart disease and stroke.
ingredients 1 lb brussels sprouts 2 garlic cloves, chopped olive oil, for the pan ½ onion, thinly sliced 1 tbsp honey Ÿ cup cranberries 3 oz crumbled goat cheese salt & pepper
1. Place cut onions in a small skillet over medium heat. Add honey. Stir until carmelized. 2. Remove from heat. 3. Meanwhile, chop brussel sprouts, removing the tough ends. Chop finely or shave with a grater. 4. In a large skillet, heat the olive oil over medium heat. 5. Add the brussels sprouts and garlic to the skillet and cook until the leaves are wilted and the cores are crisp tender and everything is nicely browned, about 8-10 minutes. Add a dash of salt and pepper. 6. Add half of the goat cheese and stir until melted. 7. Remove from heat and add onions and cranberries. Top with remaining crumbled goat cheese.
28 mains
veggie cauli-fried-rice makes 4 servings
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Cauliflower can provide a royal health boost to anyone’s diet. This versatile veggie is not only low in calories, it’s also full of vitamins and minerals. One cup of raw cauliflower is high in the antioxidants required for the growth and repair of tissues in all parts of your body, and necessary for the formation of the important protein collagen, used to make skin, scar tissue, tendons, ligaments, and blood vessels.
ingredients
1. Cut up the cauliflower into small florets so that they’ll
1 head of cauliflower 3 eggs, whisked 1 lb frozen mixed vegetables 3 tbsp liquid aminos coconut oil, for the pan ginger, grated salt & pepper
2. Meanwhile, add 2 tablespoons of coconut oil into a large pot over medium heat. Cook mixed vegetables until tender.
*p.s. For some extra protein, try adding shrimp or chicken!
fit into a food processor. Food process the cauliflower until it forms very small “rice”-like pieces.
3. Season with liquid aminos, grated ginger, salt and pepper. 4. Add in the cauliflower and let it cook for 5 minutes. Stir regularly to make sure it doesn’t burn! 5. In a different skillet on medium heat add in the 3 whisked eggs. Gently stir the eggs and scramble. Mix in eggs to cauliflower mixture. 6. Cook for 2-3 minutes more and serve.
30 mains
chicken enchilada soup makes 4 servings
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32 mains
Studies have shown that eating a spicy meal, such as a bowl of chicken enchilada soup, can provide a temporary rise in metabolism of about 8% greater than a person’s typical metabolic rate. Research also shows that eating spicy foods may end up helping you eat less when chowing down! This recipe is perfect for a busy b*tch. Take five minutes to put all the ingredients in one pot. Then it’s ready when you come home from work and your house is smelling delicious. Pretty easy, huh?
ingredients
1. Add the chicken to the bottom of the slow cooker.
1 lb boneless chicken breast 1 medium yellow onion, diced 1 bell pepper, thinly sliced 1 jalepeñ o, diced 2 cloves garlic, minced 1 (15-ounce) can diced tomatoes 2 cups chicken stock 1 tbsp chili powder 1 tbsp cumin 1 tsp dried oregano ½ tsp paprika salt & pepper fresh cilantro, chopped 1 avocado, pitted and sliced
2. Add the onion, bell pepper, jalapeño, and garlic on top of the chicken. 3. Pour the diced tomatoes and chicken stock over the top. 4. Sprinkle with chili powder, cumin, oregano, paprika, salt, and pepper. 5. Cover and cook on low heat for 8 hours. 6. Use a fork to shred the chicken before serving. 7. Garnish with cilantro and avocado.
fish tacos
// grain-free tortillas makes 4 servings
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Coconut flour is a tasty alternative to wheat and other grain flours. Refined flours are concentrated in simple carbohydrates, which are rapidly metabolized by the body and can cause crazy blood sugar levels.
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ingredients
1. Heat oven to 375 F.
1 avocado, pitted and sliced
2. Place fish in baking dish. Coat well with olive oil, chili
diced tomatoes fresh cilantro, chopped sriracha fish: 1 tbsp olive oil 1 tsp chili powder salt & pepper 4 tilapia fillets tortillas: 6 egg whites Ÿ cup coconut flour Ÿ cup almond milk ½ tsp cumin 1 tbsp olive oil salt & pepper 34 mains
powder, salt, and pepper. Bake for 10-15 minutes or until cooked through. 3. Meanwhile, combine all of the tortilla ingredients together in a small bowl and mix well. The consistency should be similar to crepe batter. 4. Coat the pan with oil. Pour about 1/4 cup of batter onto the skillet, and spread out in a thin, even layer. Cook for about 1 minute on each side. Repeat with remaining batter. 5. Top each tortilla with cooked fish, avocado, sriracha, diced tomatoes, and cilantro. Serve and enjoy!
*p.s. The chilies in sriracha
contain capsaicin, which can boost metabolism and potentially bolster weight loss!
pan-fried tilapia
// dijon almond crust makes 4 servings
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Does that say fried? Yep. Coconut oil helps to improve the digestive system and thus prevents various stomach and digestion-related problems including Irritable Bowel Syndrome. Coconut oil also helps in the absorption of other nutrients such as vitamins, minerals and amino acids.
ingredients 4 filets of tilapia Âź cup whole almonds Âź cup dijon mustard dash of paprika salt & pepper coconut oil, for the pan lemon, for garnish
1. Place almonds in a food processor and process until finely chopped. About 20 seconds. 2. Transfer chopped almonds to a shallow dish. Add paprika and mix together. 3. Season the tilapia filets generously with salt & pepper. 4. Spread mustard on both sides of the filet and then transfer to the almond mixture to coat both sides. 5. Heat coconut oil in a skillet over medium heat. 6. Once hot, place the filets in the skillet and cook for about 3 minutes per side or until the fish is cooked through. Exterior should be browned and crispy but not burnt. 7. Serve warm and garnish with lemon.
36 mains
munchies
plantain chips guacamole sweet potato wedges zesty popcorn coconut lime energy bites
plantain chips makes 2 servings
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Stop. Put those bags of potato chips down right now. These are a triple threat snack if there ever was one. Not only are they high in fat, calories, and sodium, potatoes when heated at a high temperature release acrylamide, a harmful chemical associated with nerve damage. Plantain chips are a nutritious alternative to potato chips. Like bananas, plantains are a good source of potassium and fiber. With good complex carbs, they will leave you fuller than the average potato chip and won’t leave you with greasy fingers!
ingredients
1. Preheat oven to 400 degrees F.
1 green plantain 1 tbsp coconut oil ½ tsp salt ½ teaspoon garlic powder
2. Line a cookie sheet with parchment paper.
*p.s. Try these with the guac recipe on the next page!
3. Cut the ends of the plantain, then peel it with a paring knife. 4. Slice the plantain as thinly and uniformly as you can. Slice them thinly on diagonal. 5. In a small bowl, toss the plantain slices with melted coconut oil and seasonings. 6. Spread in a single layer on the prepared cookie sheet. 7. Bake 8-10 minutes per side, or until browned and crispy on both sides. Serve immediately, for plantain chips lose their crispness after a few hours.
40 munchies
guacamole
// with pistachios makes 4 servings
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If you would like to lose weight, improve your skin and lower your risk of many life-threatening diseases, here’s why you should eat more avocado! Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation. Their fat content makes it easier for your body to absorb important fat solubles such as vitamins A, K, D, and E.
ingredients
1. Slice avocados lengthwise and remove the pits.
2 ripe avocadoes 2 tbsp fresh lime juice 2 tbsp minced red onion 2 tbsp minced cilantro 1 garlic clove, peeled and minced ¼ cup toasted pistachios, chopped
2. Scrape flesh of one avocado into a bowl. 3. Mash the avocado with lime juice, red onion, cilantro, and garlic. A fork is the best option. 4. Dice the other avocado and mix it into the guacamole, then mix in most of the pistachios. Sprinkle with the salt, mix and taste, then adjust seasonings, if necessary.
salt & pepper 5. Garnish with the rest of the pistachios. Serve with all natural tortilla chips, or with vegetables for dipping.
42 munchies
sweet potato wedges makes 4 servings
Because of their high fiber content, sweet potatoes help to prevent an unhappy tummy and promote regularity for a healthy digestive tract.
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Not only that, but for women of childbearing age, consuming more iron from plant sources appears to promote fertility, according Harvard Medical School’s Harvard Health Publications. The vitamin A in sweet potatoes is also essential during pregnancy and lactation for hormone synthesis.
ingredients 2 large organic sweet potatoes, sliced into thick wedges 2 tbsp olive oil salt & pepper
1. Preheat oven to 400 degrees and grease a baking sheet. 2. Toss sweet potatoes in oil until all sides are well coated. 3. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet. 4. Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
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zesty popcorn makes 4 servings
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Forget the pre-packaged popcorn that can be high in fat and artificial flavorings. Why not just pop your own? It’s super easy. And not only that, you get to put your own spin on the flavors. Nutritonal yeast is one of the leading foods for vegetarian lovers and vegans. And it tastes just like cheese! But not only that, it is jam-packed with essential vitamins and minerals like vitamin B-12. It is also high in 15 different minerals and 18 amino acids. Talk about a super food!
ingredients 2 tbsp olive oil ½ cup popcorn kernels 4 tbsp nutritional yeast 4 tbsp coconut oil ¼ tsp garlic powder ¼ tsp onion powder ¼ tsp cumin ¼ tsp paprika ¼ tsp chili powder salt & pepper
46 munchies
1. Place a large sauce pan with lid over medium-high heat. Add olive oil and a few kernels until one pops. 2. Once heated, add the rest of the kernels. Allow to pop but be sure not to burn! 3. Meanwhile, place nutritional yeast and coconut oil in a bowl. Microwave for 30 seconds. 4. Add in spices. 5. Sprinkle spice mixture over popcorn. Mix it up and enjoy!
coconut lime energy bites makes 4 servings
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Coconut is used to make several nutritious foods and beverages, from electrolyte-rich coconut water to zinc-rich coconut meat. Shredded unsweetened coconut can provide you with energy to get you through the day. Shredded coconut makes for a healthful addition to your diet, because it helps maintain healthy tissue and fights disease. However, because it is also rich in sugar and fat, it should still be considered a treat. But, why not have a treat that’s rich in vitamins and minerals?
ingredients ¾ cup almonds ¼ cup cashews 1 cups pitted dates zest of 3 limes juice of 3 limes pinch of salt ½ cup shredded unsweetened coconut
1. Place the almonds and cashews into a blender or food processor and pulse to finely chop. 2. Add the dates, salt, lime zest and juice and blend until the mixture starts to clump together. 3. Transfer to a bowl and scrape down the sides with a spatula. 4. Use your hands to form small round balls, rolling in your palm. Roll each ball in the shredded coconut to coat. 5. Store in an airtight container in the refrigerator for up to a week.
48 munchies
sweets
mango chia seed pudding flourless dark chocolate brownies “nice� cream
mango chia seed pudding makes 4 servings
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Despite their small size, chia seeds are packed full of important nutrients. Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids. The omega-3s in these tiny seeds can also help reduce inflammation, enhance cognitive performance, and reduce high cholesterol.
ingredients 2 cups frozen mangos Âź water macadamian nuts, crushed shredded unsweetened coconut
1. Whisk the almond milk, chia seeds, and honey together in a large bowl. Let sit for 5-10 minutes and then whisk again. 2. Cover and chill in the fridge for 5-3 hours, or overnight.
pudding:
3. Meanwhile, blend mangos and water.
2 cups unsweetened almond milk ½ cup chia seeds
4. Stir well before serving. Place mango puree in the bottom of a glass. Then top with chia pudding. Sprinkle with crushed macadamian nuts and shredded unsweetened coconut.
2 tbsp honey
5. Leftovers will keep in an air-tight container in the fridge for 3-5 days.
52 sweets
flourless brownies
// with dark chocolate makes 12 servings
difficulty
**
GF
P
VT
54 sweets
Dark chocolate is loaded with antioxidants. Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging. The secret behind its powerful punch is the cacao, which is also the source of the sweet’s distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet.
ingredients
1. Preheat the oven to 325 degrees F.
1 cup almond butter ½ cup maple syrup 1 egg 2 tbsp coconut oil 1 tsp vanilla ½ cup cocoa powder ½ tsp baking soda 1 dark chocolate bar, crushed into pieces
2. In a large bowl, microwave coconut oil for 30 seconds. 4. Then whisk in the almond butter, syrup, egg, and vanilla. Stir in the cocoa powder and baking soda. 5. Pour the batter into a 9-inch baking pan. Top with crushed dark chocolate. 6. Bake for 20-23 minutes, until the brownie is done, but still soft in the middle.
“nice� cream makes 4 servings
difficulty
**
GF
P
VT
Bananas are a fascinating fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe, with 14-15 grams of total sugar, bananas receive a low rating of glycemic index value. Glycemic index measures the impact of a food on our blood sugar. In one study involving female participants, eating two bananas each day for two months led to a significant decrease of gastrointestinal problems and led to more regular bowel function. So try this recipe out next time before you grab that creamy tub of ice cream at the store that you know will just leave your stomach hating you.
ingredients
1. Cut the bananas into 1-inch pieces and freeze.
4 ripe bananas 1 cup creamy almond butter 2 tbsp honey dash of cinnamon 1 dark chocolate bar, crushed into pieces
2. Put the frozen bananas in a food processor until blended smooth, scraping down sides periodically. 3. Add almond butter and honey and puree. 4. Sprinkle in dark chocoalte pieces. 5. Serve immediately or refreeze until ready to enjoy.
56 sweets
index A
D
almond milk 24 avocado 24
dijon 44
B banana 18, 64 bites 56 brownies 62 brunches 17 brussels sprouts 36
C cauliflower 38 cheese, goat 36, 32 chia seeds 60 chicken 40 chips 48 chocolate, dark 62 coconut flour 42 coconut oil 44 coconut, shredded 56 cream, nice 64 58 index
E egg 20
F fat 15 fiber 36 fish 42, 44 flourless 62 fried rice 38
G grain-free 18, 22, 42, 62 granola 22 guacamole 50
K kale 34
L lettuce 30 liquid aminos 15, 38
M mains 29 mango 60 muffin 20 munchies 47
N nuts 22
plantain 48 popcorn 54 produce 15 protein 15 pudding 60
S smoothie 24 soup 40 spaghetti squash 34 sriracha 15, 42 sweet potato 26, 52
T taco 42 tortilla 42 turkey 30, 32, 34
P pancakes 18 pistachio 50 index 59
sources A special thanks to: Life Time Fitness, Inc. PaleoGrubs.com Television Food Network G.P. Glo Bakery Corporation Redwood Hill Farm & Creamery Bodybuilding.com, LLC Everyday Health Media, LLC One Green Planet, LLC Women’s Health Magazine Skinny Ms., LLC The Gracious Pantry Wellness Today, LLC Organic Information Services Medical News Today Radiant Life Company BBC Good Food 60 sources
Mind Mercola Livestrong.com PaleOMG J&L Diversified Holdings LLC Civilized Caveman Meredith Corporation Time Inc. Lifestyle Group
sources 61
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