Krislyn's deliciously healthy recipes by krismiyagawa

Krislynâ&#x20AC;&#x2122;s Deliciously Healthy Recipes Krislyn Miyagawa

Krislyn’s Deliciously Healthy Recipes Krislyn Miyagawa

Table of Contents Appetizers Tomato Salsa ................................................................................................................................8 Strawberry Chia Jam ..............................................................................................................10 Green Papaya Salad .................................................................................................................12 Sweet Potato Fries ...................................................................................................................14 Summer Salad ............................................................................................................................16 Roasted Garlic Hummus ...................................................................................................... 18

Entrees Salmon w/ Quinoa .................................................................................................................. 22 Tomato Vegetable Soup ...................................................................................................... 24 Quinoa w/ Clams .................................................................................................................... 26 Fish Tacoâ&#x20AC;&#x2122;s ................................................................................................................................. 28 Cauliflower Pizza .................................................................................................................... 30 Overnight Oats ........................................................................................................................ 32 Herb Crusted Salmon ........................................................................................................... 34 Spaghetti Alfredo .................................................................................................................... 36 Brown Rice Sweet Potato Burger ................................................................................... 38 Tuna Salad Sandwich ............................................................................................................. 40 Crispy Baked Chicken .......................................................................................................... 42 Mushroom Scramble ............................................................................................................ 44 Baby Bok Choy Soup ............................................................................................................ 46

Desserts Banana Ice Cream ................................................................................................................. 50 Apple Crisp ............................................................................................................................... 52

Chocolate Rice Crispy ......................................................................................................... 54 Banana Peach Soft Serve .................................................................................................... 56 Oatmeal Raisin Cookies ...................................................................................................... 58 Ultimate Banana Split ............................................................................................................ 60

Snacks Kale Chips ................................................................................................................................. 64 Chocolate Coffee Chews .................................................................................................. 66 Mini Tropical Fruit Bowl ....................................................................................................... 68 Mini Almond Butter Cups .................................................................................................... 70

Drinks Almond Milk .............................................................................................................................. 74 Raspberry Lemonade ........................................................................................................... 74 Blueberry Banana Smoothie .............................................................................................. 76 Detox Water .............................................................................................................................. 78 Pi単a Colada ............................................................................................................................... 80 Green Smoothie ..................................................................................................................... 82 Cherry Berry Banana Smoothie ....................................................................................... 84

Appetizers

Tomato Salsa Serving Size: 1/4 cup Serves: 8 Preparation Time: 20 min Cooking Time: 0 min Ingredients: 6

kamuela (local) tomatoes

3/4

medium sweet onion

cup cilantro leaves, chopped

medium garlic cloves

1/4

tsp garlic salt

Instructions: 1. Dice tomatoes into small squares (1/4 x 1/4 in). Place into serving bowl. 2. Food process onion, cilantro, garlic, and salt. 3. Remove onion mixture and stir into diced tomatoes. For more flavor, leave in the refrigerator overnight. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 31.25kcal, Carbs: 7.25g, Fat: 0g, Protein: 1.13g, Sodium: 61.25g, Sugar: 4.36g

Strawberry Chia Jam Preparation Time: 1 min Cooking Time: 0 min Serving Size: 1/4 cup Serves: 4 Ingredients: 1 1/2

cup strawberries

1/2

lemon, juice

tbsp agave

tbsp chia seeds

Sides: toasted bread whole grain chips Instructions: 1. Food process strawberries, lemon juice, and agave. 2. Move to a separate jar and mix in chia seeds. Leave in refrigerator over night. 3. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 64.5 kcal, Carbs: 11.75g, Fat: 2g, Protein: 2g,, Sodium: .5g, Sugar: 6.75g

Green Papaya Salad Preparation Time: 20 min Cooking Time: 0 min Serving Size: 2 cups Serves: 1 Ingredients 1

medium green papaya, skinned

small carrot

1/4

cup sun-dried tomatoes

1/4

sweet onion

pitted date

tbsp water

tbsp fresh cilantro

tbsp freshly chopped green onion

Instructions: 1. Use a spiralizer or Julienne peeler to make thin noodle like strands. 2. Do the same for the carrot. 3. Use a high speed blender to combine sun dried tomatoes, sweet onion, pitted date, green onion, and water. 4. Blend cilantro for a few seconds, for specks of green. 5. Pour over papaya salad, use hands to distribute mixture evenly. 6. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 229kcal, Carbs: 59g, Fat: 0g, Protein: 6g,, Sodium: 548g, Sugar: 33g

Sweet Potato Fries Preparation Time: 15 min Cooking Time: 15 min Serving Size: 1 cup Serves: 4 Ingredients: 2

orange sweet potatoes, peeled

tsp olive oil

tsp garlic powder

tsp onion powder

1/8

tsp salt

Instructions: 1. Preheat oven to 400 degrees. 2. After peeling the potato, slice into the shape of fries. 3. Massage in olive oil first with hands then slowly the seasonings. 4. Place a cooking rack over a cookie sheet, lay out the fries in one layer. Cook for 15 min. 5. Serve.

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Nutrition Value (per serving): Calories: 55kcal, Carbs: 10.5g, Fat: 1g, Protein: .8g,, Sodium: 89g, Sugar: 2.3g

Summer Salad Preparation Time: 20 min Cooking Time: 0 min Serving Size: 3 cups Serves: 4 Ingredients: Salad 3 1/2

cup baby spinach leaves

31/2

cup romaine lettuce

cup cabbage

3/4

cup red onion, sliced

3/4

cup strawberry, diced

3/4

cup pineapple, chopped

red apple, cored

1/2

yellow pepper

Dressing 1/4

cup freshly squeezed pineapple juice

tbsp freshly squeezed orange juice

tbsp freshly squeezed lemon juice

1/2

tsp freshly grated ginger

1/4

tsp dry mustard

1/4

tsp garlic powder

Instructions: 1. Cut all salad ingredients and toss around with hands. 2. Juice fruits and mix together. Then add ginger, mustard, and garlic powder. 3. Toss Dressing with salad or leave on the side. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 99.8kcal, Carbs: 25.3g, Fat: 0g, Protein: 3.5g,, Sodium:37.8g, Sugar: 15g

Roasted Garlic Hummus Preparation Time: 10 min Cooking Time: 10 sec Serving Size: 1/2 cup Serves: 4 Ingredients: 1

15.5oz can garbanzo beans

roasted garlic cloves

1/4

cup lemon juice, freshly squeezed

1/4

cup raw tahini

1/2

tsp cumin

1/8

tsp cayenne pepper

1/4

tsp sea salt

Sides cucumber sticks Instructions: 1. Drain and rinse garbanzo beans. 2. Microwave garlic for 10 sec. 3. Blend all ingredients. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 132.75kcal, Carbs: 20.3g, Fat: 10.5g, Protein: 4.8g,, Sodium: 250g, Sugar: 0g

EntrĂŠes

Salmon w/ Quinoa Preparation Time: 10 min Cooking Time: 40 min Serving Size: 30 g Serves: 1-2 Ingredients: Quinoa 1

cup quinoa

cup water

1/2

tsp garlic powder

1/2

tsp onion powder

1/4

tsp rosemary

1/8

tsp cayenne pepper

1/8

tsp garlic salt

Salmon 1 1/8

25 g salmon filet tsp sea salt

Instructions: 1. Set oven to broil on 550 degrees. 2. Put all quinoa ingredients into a small pot, stir. Bring to a boil then down to a simmer. 3. Put on a lid and let sit for 15 min. 4. Season the salmon and place on a cooking rack. 5. Cook fish for 10 min or until done, flip at the half way mark. 6. Fluff up quinoa with a fork 7. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 245.5kcal, Carbs: 30g, Fat: 6.5g, Protein: 15g, Sodium: 61.5g, Sugar: 1.5g

Tomato Vegetable Soup Serving Size: 8 fl oz Serves: 8 Preparation Time: 30 min Cooking Time: 50 min Ingredients: 2

cup cooked bow tie pasta

3 1/2

cup low sodium vegetable broth

kamuela (local) tomatoes

red bell pepper

cup sliced white mushrooms

1 1/2

zucchini, diced

small carrots, sliced

1/2

sweet onion, diced

can sweet corn

garlic cloves, pressed

fresh basil leaves, 1/2 juiced, 1/2 finely chopped

1/2

tsp garlic salt

Instructions: 1. Cook noodles as instructed and put aside for later. 2. Juice tomatoes, bell pepper, and half of basil. 3. Dice/slice vegetables, (mushroom, zucchini, carrot) then steam in microwave. 4. Press Garlic and chop remaining basil leaves. 5. Heat a large pot on medium high, sautĂŠ onion and garlic, then pour in tomato red pepper juice. 6. Add vegetable broth, steamed veggies, basil, and salt. Stir. 7. Let soup simmer for 40 min on low heat. 8. Add bow tie pasta. Stir. 9. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 99.6kcal, Carbs: 20.1g, Fat: .8g, Protein: 4.5g, Sodium: 166.5g, Sugar: 7.6g

Quinoa w/ Clams Serving Size: 1 1/2 cups Serves: 2 Preparation Time: 5 min Cooking Time: 15 min Ingredients 1

cup white quinoa

1 1/2

cup water

can clams (with juice)

1/2

sweet onion, diced

medium garlic clove, smashed

tsp olive oil

Instructions: 1. Add olive oil to small pot (sauce pan). SautĂŠ onion and garlic till translucent. 2. Add quinoa, water, clam juice, and salt, stir. Bring to a boil then let simmer for 15 min on low heat. 3. Add clams and remove from heat. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 284kcal, Carbs: 247g, Fat: 5.5g, Protein: 10g, Sodium: 195g, Sugar: 5.5g

Fish Tacoâ&#x20AC;&#x2122;s Serving Size: 2 tacoâ&#x20AC;&#x2122;s Serves: 2

Preparation Time: 20 min Cooking Time: 10 min Ingredients:

Fish Marinade 1

6oz ahi filet

1/2

lemon, zest and juice

1/4

tsp cayenne pepper

1 1

6oz ono filet garlic clove

salt and pepper to taste Sauce 1/2

cup Greek Yogurt

1/4

cup cilantro leaves, chopped

1/2 1/8 1/8

lime, zest and juice tsp dried dill

tsp garlic salt

Sides

corn tortillas

homemade salsa

chopped romaine lettuce avocado

Instructions:

1. Dice fish into 1/2 in x 1/2 in squares, place into a medium sized bowl. 2. Massage in fish marinade ingredients. Refrigerate for 2 hrs.

3. In a small bowl combine greek yogurt, lime zest and juice, cilantro, dill, salt, and pepper to taste. 4. Cook fish in a frying pan for 3-5 min on medium high heat stirring constantly. 5. Prep Sides. Assemble. 6. Serve.

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Nutrition Value (per serving): Calories: 329kcal, Carbs: 40g, Fat: 9.5g, Protein: 26.5g, Sodium: 204.5g, Sugar: 8g

Cauliflower Pizza Preparation Time: 30 min Cooking Time: 1 hr Serving Size: 3 slices Serves: 3 Ingredients: Pizza Dough 1 medium head of cauliflower, florets 1 cup water 1/2 cup mozzarella cheese 1 egg Pizza Sauce 1 can diced tomatoes 1/2 lemon, zest and juice 1 large garlic clove 1 tbsp fresh basil, chopped 1 tsp truvia or sweetener substitute 2 tsp dried oregano 1/2 tsp garlic powder Toppings 1 cup mozzarella cheese 1 cup spinach 1/3 red bell pepper 1 cup sliced white mushroom 1/2 small sweet onion Instructions: 1. Preheat oven to 375 degrees. 2. Food process cauliflower, until becomes like a rice. 3. Heat a large sautĂŠ pan on medium heat, add in cauliflower rice with 1 cup of water. Stir constantly for 10 min. 4. Let the cauliflower cool. Use a cheese cloth to drain the excess water. Flatten with hands and let air dry for 10 min. 5. In a large bowl combine cauliflower, mozzarella cheese, and egg. 6. Line a pizza pan or cookie sheet with parchment paper. Form dough into a ball and press till1/4 in thick. 7. Put in oven for 40-45 minutes or until brown and slightly burnt on the edges. 8. Food process diced tomatoes, lemon zest and juice, garlic, basil, truvia, oregano, and garlic powder. 9. Flip over the cooked pizza, peel of parchment paper and spread the pizza sauce on top, half of the cheese, then veggies, and the rest of the cheese. 10. Cook again for 10 min or until cheese has fully melted. 11. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 299kcal, Carbs: 24.6g, Fat: 15.3g, Protein:20.6g, Sodium: 583g, Sugar: 10.3g

Overnight Oats Serving Size: 8 fl oz Serves: 1

Preparation Time: 2 min Cooking Time: 0 min Ingredients: Oats 2/3

cup almond milk

tbsp chia seeds

1/2 1

cup rolled oats

tbsp peanut butter

Toppings

diced strawberries

apple banana, sliced

homemade chocolate bits Instructions:

1. In a medium jar add in all ingredients except toppings. 2. Leave in the refrigerator overnight or for 8-10 hrs. 3. Fill jar with desired toppings. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 415kcal, Carbs: 43g, Fat: 25g, Protein: 16g, Sodium: 100g, Sugar: 3g

Herb Crusted Salmon Over Spinach Salad Preparation Time: 15 min Cooking Time: 5 min Serves: 1 Ingredients: Fish

1 salmon filet (24g) 2 tbsp olive oil

1 tbsp fresh cilantro, chopped

1 tbsp fresh green onions, chopped 1/2 tbsp fresh basil, chopped

1/2 tbsp fresh chives, chopped 1/2 tbsp dried parsley flakes 1/2 lemon

Spinach Salad w/ Vinaigrette Dressing 1 1/2 cup spinach

1 tbsp olive oil

1 tsp balsamic vinegar Salt and pepper to taste Instructions: 1. Heat olive oil in a frying pan on medium high heat. 2. Combine herbs on a medium flat plate. 3. Coat salmon with lemon juice first then coat with the herb mixture. 4. Cook salmon for 2 min on each side. 5. In a small dish combine olive oil, balsamic vinegar, salt and pepper. Mix in with spinach. 6. Bed a large plate with the spinach salad topped with herb salmon. 7. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 308kcal, Carbs: 9g, Fat: 27g, Protein: 8g, Sodium: 75g, Sugar: 1g

Spaghetti Alfredo Preparation Time: 20 min Cooking Time: 1hr 30 min Serving Size: 8 fl oz Serves: 5 Ingredients: Spaghetti 1 medium spaghetti squash 2 tsp olive oil 1 tsp garlic powder 1 tsp onion powder Alfredo 1 package medium firm tofu 1 cup 2% milk 1/2 cup almond milk 3/4 cup parmesan cheese 1/4 sweet onion, diced 1/4 cup fresh parsley, finely chopped 3 medium garlic cloves, pressed 1 tsp garlic powder 1/8 tsp chili pepper flakes 1/8 tsp garlic salt 1/8 tsp raw sea salt 1 tsp olive oil black pepper to taste Instructions: 1. Preheat oven to 345 degrees. 2. Brush on a tsp of olive oil, 1/2 a tsp of garlic powder, 1/2 tsp onion powder, and pepper to each side of the squash. 3. Line a rimmed baking sheet with foil and place the spaghetti squash skin side up. Cook for 1 hr or until soft. 4. Heat a medium sized pot on medium heat. Pour in olive oil, pressed garlic, and minced onions; sautĂŠ until translucent. 5. Use a blender to combine tofu, milk, half of the parmesan cheese, garlic powder, and chili pepper flakes. 6. Heat mixture with onions and garlic. Stir in the rest of the cheese, add in salt, and black pepper to taste. Let sauce sit for 15 min. 7. Stir in chopped parsley. 8. Serve.

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Nutrition Value (per serving): Calories: 178.6kcal, Carbs: 15.4g, Fat: 9.2g, Protein: 10.4g, Sodium: 353.2g, Sugar: 7.4g

Brown Rice Sweet Potato Burgers Preparation Time: 20 min Cooking Time: 14 min Serving Size: 2 patties Serves: 6 Ingredients: Patties 2 1/2 1/2 1/4 1/2 1 1/4 1/4 1

cup cooked brown rice can garbanzo beans large orange sweet potato sweet onion cup corn medium carrot yellow bell pepper red bell pepper egg

1 large garlic clove, pressed salt and pepper to taste Sides provolone cheese

romaine lettuce leaf Instructions: 1. Preheat oven to 350 degrees. 2. Cook brown rice as instructed.

3. Dice sweet potato and boil in a large pot. 4. Pulse each separately in a food processor; cooked sweet potatoes, garbanzo beans, sweet onion, carrot, and bell peppers. 5. In a medium bowl combine all ingredients. 6. Spray rimmed baking sheet and place even sized patties 2 in apart from one another. 7. Cook for 7 min on each side. 8. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 171.5kcal, Carbs: 33g, Fat: 2.3g, Protein: 5.5g, Sodium: 160g, Sugar: 3.8g

Tuna Salad Sandwich Tuna Salad Sandwich Preparation Time: 10 min Cooking Time: 0 min

Serving Size: 1 sandwich Serves: 3

Ingredients: 1

7oz can of tuna

1/2

cup diced red onion

1/2

cup greek yogurt

1/2 2

cup diced celery

tbsp mayonnaise

1/2

tsp garlic powder

1/8

tsp fresh cracked pepper

1/4

tsp lemon pepper

Sides

low carb bread

chopped romaine lettuce Instructions:

1. Drain tuna.

2. In a medium bowl mash tuna. Add onion and celery.

3. Combine greek yogurt and mayonnaise with tuna mixture. 4. Stir in seasonings. 5. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 155.6kcal, Carbs: 5.3g, Fat: 7g, Protein: 17.3g, Sodium: 228g, Sugar: 4.3g

Crispy Baked Chicken Preparation Time: 10 min Cooking Time: 25-30 min Serving Size: 1.5 breast Serves: 2 Ingredients: 3

chicken breast

tbsp olive oil

large garlic cloves, pressed

3/4

cup oat flour

tsp garlic powder

tsp dried rosemary

1/8

tsp cayenne pepper

1/8

tsp raw sea salt

Sides SautĂŠed eggplant and asparagus corn Instructions: 1. Preheat oven to 350 degrees. 2. Mix oat flour, garlic powder, rosemary, cayenne pepper, and sea salt on a flat medium plate. 3. First coat the chicken in olive oil and garlic. 4. Coat in oat mixture. Place on rimmed baking sheet lined with parchment paper. 5. Cook for 25 min. 6. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 420.5kcal, Carbs: 22.5g, Fat: 22g, Protein: 42.5g, Sodium: 74.5g, Sugar: 1g

Mushroom Egg Scramble Preparation Time: 10 min Cooking Time: 5 min Serving Size: 12 fl oz Serves: 1 Ingredients: 1

egg

egg whites

cup sliced mushrooms

tbsp almond milk

1/2

tsp olive oil

pepper to taste Sides crispy baked chicken Instructions: 1. Whisk egg, milk, and pepper together. 2. SautĂŠ mushrooms for 2 min on medium heat. 3. Mix in eggs. 4. Serve.

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Nutrition Value (per serving): Calories: 157kcal, Carbs: 3g, Fat: 9g, Protein: 19g, Sodium: 229g, Sugar: 1g

Baby Bok Choy Soup Preparation Time: 40 min

Cooking Time: 2hr 30min Serving Size: 10 fl oz Serves: 2 Ingredients:

Vegetable Stock 4 carrots, sliced 5 celery stock, sliced 1 sweet onion, diced 2 large garlic cloves, sliced 1/4 2 1 12 9

cup fresh basil leaves cup fresh parsley tsp raw sea salt peppercorn balls cup water

Fillers 1 cup long rice (green mung bean) noodles 4 cup baby bok choy leaves 1 cup bean sprouts 1/4 2

cup shredded carrot tsp ginger, grated

Instructions: 1. Place all vegetable broth ingredients in a large pot, bring to a boil.

2. Bring down to a simmer, cook for 2 hrs. Soak noodles till it starts to separate and soften. 3. Strain broth into a separate bowl and pour back into large pot. Add in noodles, cook till translucent. 4. Add in the rest of the filler ingredients. Cook for 30 min stirring constantly. 5. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 235kcal, Carbs: 51g, Fat: 0g, Protein: 5.5g, Sodium: 553g, Sugar: 8g

Desserts

Banana Ice Cream Banana Ice Cream Serving Size: 6 fl oz Serves: 1 Preparation Time: 2 min Cooking Time: 0 min Ingredients: 2

frozen apple bananas

tbsp homemade almond milk

Sides sliced almonds Instructions: 1. Break banana into halves. 2. Use a blender to blend bananas and almond milk. 3. Top with sliced almonds or any other toppings of choice. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 145kcal, Carbs: 35g, Fat: 1g, Protein: 2g, Sodium: 20g, Sugar: 20g

Apple Crisp Serving Size: 10g (per slice) Serves: 12 Preparation Time: 20 min Cooking Time: 2 hrs Ingredients: Apple Filling 5 red apples, peeled, cored 1/2 cup water 1/2 lemon, juice 2 tbsp honey 1 1/2 tsp cinnamon 1/2 tbsp truvia sweetener Crisp 3/4 3/4 1/2 1/4 1 1/8

cup oat flour cup rolled oats cup melted coconut oil cup brown sugar tsp vanilla extract tsp salt

Sides Banana Ice Cream w/ Blueberry Syrup Instructions: 1. Preheat oven to 350 degrees. 2. Dice the apples and bring to a boil with the rest of the filling ingredients then remove from heat. 3. Microwave coconut oil for 10 sec. 4. In a medium bowl combine dry ingredients then add the wet ingredients. Stir. 5. Pour apples and liquid into a 11 x 7 baking tray. 6. Use your hands to crumble the crisp evenly across the surface of the apples. 7. Cook for 1.5 - 2 hrs or until crisp is golden brown and water has been absorbed. 8. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 102kcal, Carbs: 15.3g, Fat: 2, Protein: .8g, Sodium: 21.3g, Sugar: 10g

Chocolate Rice Crispy Treat Preparation Time: 20 min Cooking Time: 10 min Serving Size: 14 g (one slice) Serves: 12 Ingredients: Layer 1 (Rice Puff) 5 brown rice puff 1 1/2 cup honey 1/2 cup all natural smooth peanut butter (unsalted, unsweetened) 1 tsp vanilla extract 1 tsp almond extract Layer 2 (Carmel) 2 1/2 cup medjool dates (soaked) 3 tbsp almond milk 2 tsp all natural smooth peanut butter (unsalted, unsweetened) 1/8 tsp salt Layer 3 (Chocolate) 3/4 cup all natural cocoa/cacao powder (unsweetened) 1/2 cup coconut oil 1/4 cup maple syrup 2 tsp vanilla extract 1/8 tsp salt Instructions: 1. Melt honey and peanut butter in a large pot then add in vanilla and almond extract. Stir. 2. Mix in rice puff and distribute evenly with the honey mixture. 3. In a 8â&#x20AC;? x 8â&#x20AC;? pan press the rice puff mixture evenly and place in the freezer for 10 min. 4. Food process dates, almond milk, peanut butter, and salt. 5. Press date mixture evenly over the the rice puff layer, freeze for 10 min. 6. Melt coconut oil in the microwave and combine with cocoa powder, maple syrup, vanilla extract, and salt. 7. Pour/spread the chocolate evenly over the date layer, freeze for 10 min. 8. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 337.4kcal, Carbs: 69.8g, Fat: 6.7g, Protein: 3.5g, Sodium: 4.6g, Sugar: 48.8g

Banana Peach Soft Serve Preparation Time: 5 min Cooking Time: 0 min Serving Size: 8 fl oz Serves: 2 Ingredients: 2

frozen apple bananas

1 1/2

cup frozen peaches

tsp vanilla extract

tsp honey

tbsp almond milk

Instructions: 1. Break bananas into halves. 2. Blend all ingredients in a blender until well combined. 3. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 131.5kcal, Carbs: 30g, Fat: .5g, Protein: 1g, Sodium: 35g, Sugar: 19.5g

Oatmeal Raisin Cookies Preparation Time: 10 min Cooking Time: 25 min Serving Size 2 cookies (1 1/2 tbsp ea.) Serves: 10 Ingredients: 3/4

cup raisins

3/4

cup coconut oil

tbsp packed brown sugar

tbsp raw brown sugar

1 1/2

tbsp truvia sweetner

egg

tsp vanilla extract

cup oat flour

1/2

tsp baking powder

tsp cinnamon

1/8

tsp salt

cup rolled oats

Instructions: 1. Preheat oven to 350 degrees. 2. Combine coconut oil, brown sugars, and truvia with a hand mixer 3. Add egg, vanilla, baking powder, cinnamon, and salt use mixer to combine. 4. Slowly add in oat flower use mixer to combine. 5. Little at a time manually stir in oats and after raisins. 6. Spread a layer of coconut oil onto the rimmed baking sheet. 7. Place round ball shapes 1 1/2 - 2 tbsp each 2 inches away from each other. 8. Flatten out with hands. Cook for 25 min. 9. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 255.6kcal, Carbs: 22.1g, Fat: 6.5g, Protein: 3.4g, Sodium: 119.9g, Sugar: 8.9g

Ultimate Banana Split Preparation Time: 5 min Cooking Time: 0 min Serving Size: 16 fl oz (per scoop) Serves: 2 Ingredients: Mint Chocolate Chip 1 1/2

large frozen banana

cup spinach

1/4

dark chocolate chip

tbsp water

Coffee 1 1/2

large frozen banana

tbsp coffee

tsp micro-ground coffee

Sides red cherry Instructions: 1. Cut banana in halves. 2. Blend all mint chocolate chip ingredients. 3. Blend all coffee ingredients. 4. Split the last unfrozen banana in half. Place on serving dish. 5. Scoop on the ice cream. 6. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 174kcal, Carbs: 31g, Fat: 6g, Protein: 2.5g, Sodium: 42g, Sugar: 15.5g

Snacks

Kale Chips Preparation Time: 10 min Cooking Time: 10 min Serving Size: 8 fl oz Serves: 3 Ingredients: 1

head curly kale

tbsp olive oil

tsp garlic powder

tsp all natural barbecue seasoning

1/4

tsp sea salt

Instructions: 1. Preheat oven to 350 degrees. 2. Wash the kale under cold water. 3. De-stem the kale by starting at the bottom and moving your hands up along the stem. 4. Break into large chip pieces. Use a salad spinner to get rid of the excess water. 5. Spread Kale in one layer on paper towels. Let it sit for a few 10 min to dry. 6. In a large bowl dump in the kale. Massage in olive oil with hands then slowly the seasonings. 7. Spread kale on a cookie sheet in one layer. 8. Cook for 10 min or until crunchy. Flip the kale at the halfway mark. 9. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 53.6kcal, Carbs: .6g, Fat: 5.3g, Protein: 1g, Sodium: 74.6g, Sugar: .3g

Chocolate Coffee Chews Chocolate Coffee Chews Serving Size: 2 slices (7g ea) Serves: 10 Preparation Time: 5 min Cooking Time: 0 min Ingredients: 20

pitted dates

cup mixed nuts (cashews, almonds, pistachios, pecans)

1/2

cup rolled oats

tsp coconut oil

tbsp natural, unsweetened cocoa powder

1 1/2

tsp natural micro-ground coffee

Instructions: 1. Food process nuts a few times till roughly chopped. 2. Add in rest of ingredients. Blend. 3. Move mixture to a 8â&#x20AC;? x 8â&#x20AC;? baking pan. Press evenly. Let it sit in the refrigerator for 1 hr. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 152kcal, Carbs: 8.2g, Fat: 4.2g, Protein: 3.4g, Sodium: 48g, Sugar: 11.2g

Mini Tropical Fruit Bowl Preparation Time: 20 min Cooking Time: 0 min Serving Size: 1 cup Serves: 2 Ingredients: 1/2

mini water melon

1/2

cup pineapple, chopped

1/4

cup strawberry, chopped

1/4

cup blueberry

Instructions: 1. Use a melon baller to scoop out watermelon. 2. Cut pineapple and assemble. 3. Serve

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 91kcal, Carbs: 22.5g, Fat: 0g, Protein: 1.5g, Sodium: 26g, Sugar: 18.5g

Mini Almond Butter Cups Preparation Time: 15 sec Cooking Time: 10 sec Serving Size: 3 cups Serves: 8 Ingredients: Chocolate 1

cup all natural, unsweetened cocoa

3/4

cup coconut oil melted

1/4

cup agave

tsp vanilla extract

1/8

tsp salt

Almond Butter Filling 1

cup raw almonds

tsp maple syrup

1/8

tsp cinnamon

Instructions: 1. Blend all almond butter filling ingredients in a blender until it becomes a dough (10 min). 2. Melt coconut oil for 15 sec and mix with cocoa. Stir in the rest of the ingredients. 3. Line a mini cupcake tray with mini paper cups. 4. Pour in 1/2 tbsp of chocolate then freeze for 10 min. 5. Form a one teaspoon almond dough ball and flatten out, place over chocolate layer. 6. Pour in another 1/2 tbsp of chocolate then freeze for 10 min. 7. Serve.

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Nutrition Value (per serving): Calories: 117.25kcal, Carbs: 17.6g, Fat: 11.8g, Protein: 5g, Sodium: 10g, Sugar: 9.4g

Drinks

Almond Milk Preparation Time: 2 min Cooking Time: 0 min Serving Size: 8 fl oz

Raspberry Lemonade Preparation Time: 5 min Cooking Time: 0 min Serving Size: 8 fl oz

Serves: 4

Serves: 7

Ingredients:

cup raw almonds, soaked overnight

dates

cup water

tsp vanilla extract

1/8

tsp salt

Instructions: 1. Blend all ingredients in blender for 2 min or until well broken up. 2. Use a cheese cloth to separate the liquid from the pulp. 3. Serve. ~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 119.5kcal, Carbs: 9.3g, Fat: 1.5g, Protein: .5g, Sodium: 9.5g, Sugar: 3.5g

lemons

red apples

3/4

cup raspberries

cup water

1 1/2

tbsp truvia sweetener

tbsp agave

tsp honey

Instructions: 1. Skin lemons 2. Juice lemons, apples, and raspberries. Wash down with 2 cups of water 3. Stir in left over water, add truvia, agave, and honey. 4. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 59.43kcal, Carbs: 19.71g, Fat: 0g, Protein: 1g, Sodium: 1.4g, Sugar: 10.4g

Blueberry Banana Smoothie Serving Size: 16 fl oz Serves: 1 Preparation Time: 5 min Cooking Time: 0 min Ingredients: 1

frozen banana

1/2 cup frozen blueberries 1/4 almond milk 1

tsp honey

Instructions: 1. Cut banana in half. 2. Blend all ingredients. 3. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrition Value (per serving): Calories: 117kcal, Carbs: 27g, Fat: 1g, Protein: 2g, Sodium: 80g, Sugar: 17g

Detox Water Lemon Cucumber Preparation Time: 2 min Cooking Time: 0 min Serving Size: 2 cup Serves: 1 Ingredients: 1/2

lemon, sliced

1/2

cucumber, sliced

cup water

Instructions: 1. Slice lemon and cucumber into rounds 2. Place into a cup and pour in water. For more flavor leave in over night. 3. Serve. ~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 15kcal,

Carbs: 5g, Fat: 0g, Protein: 0g, Sodium: 2g, Sugar: 1g

Orange Blueberry Preparation Time: 2 min Cooking Time: 0 min Serving Size: 2 cups Serves: 1 Ingredients: 1/2

orange

1/4

cup blueberry

cup water

Instructions: 1. Slice orange into rounds. 2. Place fruit into a cup and pour in water. For more flavor leave in over night. 3. Serve. ~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 42kcal, Carbs: 10g, Fat: 0g, Protein: 0g, Sodium: 0g, Sugar: 8g

Pi単a Colada Smoothie Pina Colada Serving Size: 14 fl oz Serves: 1 Preparation Time: 5 min Cooking Time: 0 min Ingredients: 1 1/2

cup pineapple, chopped

frozen apple banana

1/4

cup almond milk

1/4

cup pure coconut water

3/4

cup coconut milk

1/2

cup ice

Instructions: 1. Cut banana in half. 2. Blend all ingredients. 3. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 216kcal, Carbs: 37g, Fat: 6g, Protein: 2g, Sodium: 38g, Sugar: 14g

Green Smoothie Preparation Time: 5 min Cooking Time: 0 min Serving Size: 16 fl oz Serves: 1 Ingredients: 1 1/2

cup fresh pineapple, chopped

cup spinach

apple banana

lemon slice

1/4

cup almond milk

cup ice

Instructions: 1. Break banana in half and cut pineapple. 2. Blend all ingredients. 3. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 220kcal, Carbs: 50g, Fat: 2g, Protein: 5g, Sodium: 50g, Sugar: 31g

Cherry Berry Banana Smoothie Preparation Time: 5 min Cooking Time: 0 min Serving Size: 16 fl oz Serves: 1 Ingredients: 3/4

cup red cherry, pitted

3/4

cup strawberry, chopped

1/4

cup blueberry

apple banana

1/4

cup almond milk

cup ice

Instructions: 1. Half the banana. 2. Blend all ingredients. 3. Serve.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NutritionValue (per serving): Calories: 103kcal, Carbs: 26g, Fat: 1g, Protein: 2g, Sodium: 19g, Sugar: 14g

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