EATS A MINI RECIPE GUIDE TO HEALTHY LIVING BY SHYLAH MAY
BREAKFAST
MAINS
DESSERTS
SIPS
Inside
YOUR GUIDE TO HEALTHY LIVING
3 About Me What my relationship with food looks like and why I started living a healthy lifestyle.
5 Breakfast Get the same decadent taste without all of the unhealthy ingredients! Check out these tried and tested recipes by Shylah May.
11 Mains Healthy lunch and dinner ideas for your next meal! Paleo and vegetarian options available...
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Inside
YOUR GUIDE TO HEALTHY LIVING
21 Treats Sweet and delicious desserts to satisfy your next craving and leave you feeling guilt-free.
25 Sips Smoothie recipes galore! Shylah May used to work at LiveBeaming Superfood Cafe and Sambazon back in her day. She has a ton of smoothie recipes in her back pocket!
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SHYLAH MAY
Shylah May's recipe book is the perfect first step to living a healthy and happy lifestyle.
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ABOUT ME
What is your relationship like with food? My relationship with food started to go south at the age of 17. I started to deprive myself of food out of fear of gaining weight. It only grew worse when I started college in fear of gaining the freshman 15. I hit rock bottom when I suffered from an eating disorder at the ages of 18-21 years old. It took me my entire early 20s to learn how to appreciate my body for all that it is and love myself for all that I am. My relationship with food now, is healthy. 80% of the time I eat real, whole foods. Mostly organic and minimally processed. 20% of the time, I eat whatever I want. I never restrict myself and I try to stay present for each meal. I hope you enjoy this mini recipe book full of my staple healthy, but delicious meals! A great first step to living a healthy, balanced and happy lifestyle!
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3 INGREDIENT PANCAKES
3 INGREDIENT PANCAKES
PALEO/ VEGETARIAN
SHORT STORY Banana pancakes that taste insanely delicious…you won’t believe they are only made up of 3 ingredients. Trevor and I absolutely love to make this recipe on our weekends as we play the “Banana pancakes” song by Jack Johnson! It’s a little fun ritual we do, typically on Sunday mornings.
15 MIN
3 ING
PALEO
2 SERV
TIP If you don’t have the time to flip these bad boys on the stove, you can quickly make this in just two minutes… seriously only two minutes. Here’s what I do on a time crunch or when I’m at the office and don’t have a stove near by: I mix all of the ingredients in a bowl, then place in the microwave for 2 minutes.
INGREDIENTS 1. 2 Organic Bananas 2. 2 Organic Eggs 3. 1-2 TBSP Flaxseed Meal 4. Cinnamon (Optional) 5. Almond Butter (Optional) 6. Organic Maple Syrup (Optional)
DIRECTIONS STOVE TOP
1. Smash two bananas in a bowl 2. Mix in the eggs, flaxseed meal and cinnamon 3. Spray coconut oil onto a pan 4. Heat pan on low-medium 5. Pour 1/4 of the mix onto the pan to make a pancake 6. Once you see bumbles forming, you can flip the pancake! 7. Make sure you spray coconut oil between each pancake! 8. Add almond butter and syrup on top! 9. Enjoy! 6 | shylahmay.com
BANANA BREAD 7 | Â shylahmay.com
PALEO/VEGETARIAN
BANANA BREAD
SHORT STORY You know me, I’m always down for a “healthy” dessert. I’m also always down for a meal that takes little to no effort and tastes like I’ve been baking my ass off in the kitchen for hours. Just your good ol’ Martha Stewart here!Anyways, this baby is another guilt-free treat that is so easy peasy to make. I love to have it for brekky, a snack or dessert. It’s paleo friendly, which mean it’s dairy-free, grain-free, and gluten-free… no, it doesn’t taste like cardboard!! It tastes heavenly & it’s Trevor approved.
INGREDIENTS 75 MIN
9 ING
PALEO
8-10 SERV
TIP Add the apple cider vinegar on top of the baking soda. This is super important to make the bread fluffy!
1. 3 large bananas 2. 1 1/2 cups of raw almond butter 3. 3 large organic eggs 4. 1 TBS vanilla extract 5. 1 tsp cinnamon 6. 1 1/2 TBS apple cider vinegar 7. 1/4 tsp nutmeg 8. 1/4 tsp Himalayan pink salt 9. 3/4 tsp baking soda 10. Walnuts (Optional)
DIRECTIONS OVEN 1. Preheat oven at 350 degrees 2. Smash three bananas in a bowl 3. Mix in the almond butter, eggs, vanilla extract, cinnamon, nutmeg, himalyan pink salt 4. Add apple cider vinegar on top of the baking soda and fold the batter 5. Spray coconut oil onto a bread pan 6. Sprinkle a handful of water into the batter 7. Pour 1/4 of the mix onto the pan to make a pancake 8. Bake for 50 minutes to an hour 8 | shylahmay.com
PROTEIN PANCAKES 9 | Â shylahmay.com
PROTEIN PANCAKES
SHORT STORY
HEALTHY
No joke… these pancakes are the bomb dot com. Healthy pancakes that don’t taste healthy! Yup, I just went there. If I told you there were only three ingredients to make these pancakes… would you believe me? You better believe me babes! THREE INGREDIENTS and that is all. Easy peasy lemon squeezy! Trevor and I love to make these baddies on our weekends. We blast the song Banana Pancakes by Jack Johnson, dance the morning away and eat these delicious cakes! Totally recommend doing by the way. I think it makes them taste even better LOL. We really set the mood. Okay okay… here’s the recipe!
INGREDIENTS 15 MIN
9 ING
PALEO
8-10 SERV
TIP If you don't have PeScience protein on hand, you can substitute with 2 tablespoons of almond flour or 1 tablespoon of flaxseed powder.
1. 1 scoop of PeScience Snickerdoodle protein 2. 1 Ripe banana 3. 1 egg 4. 1 egg white
DIRECTIONS STOVE TOP 1. Blend together ingredients. I use a NINJA blender. 2. Grease up the pan with coconut oil or Vital Farms butter 3. Heat pan on medium-heat 4. Pour desired amount of batter on to pan depending on how small or large you would like your cakes 5. Once the uncooked side of the pancake starts to bubble, that's your que to flip using a spatula 6. Top it off with your fave treats! We used frozen blueberries, cacao nibs, coconut chips and Faje yogurt! 10 | shylahmay.com
TACOS 11 | Â shylahmay.com
TACOS HEALTHY
SHORT STORY Living in sunny San Diego, Mexican food is apart of our culture. On every street, you will find a good ole’ taco place. However, it is super hard staying healthy without wanting to dive right into those restaurants, with that smell lingering the streets. I wanted to create a healthier version of a taco in order to fulfill my cravings and still be apart of the San Diego culture.I love making this recipe, especially when we have people over! Everyone loves it!
INGREDIENTS 40 MIN
8 ING
CHICKEN
4 SERV
TIP There are two different ways to make this recipe: Crock pot or in pan on the stove top!
1. 1 Package of organic chicken thigh 2. 2-4 cans of salsa verde (Make sure the chicken is fully submersed in salsa) 3. 1 large organic sweet potato 4. 1 large organic red bell pepper 5. Romaine lettuce head 6. 1 Tomato 7. Fage 0% fat plain greek yogurt (optional) 8. Hot Sauce (I love the Fody hot sauce)
DIRECTIONS CROCK POT 1. Place chicken and salsa verde in crockpot on low 2. Cut sweet potato and red bell pepper into bite size pieces and mix into the crock potCook on low for 6-7 hours. 3. Once the chicken is tender, use two forks and shred the chicken 4. Create taco shells out of romaine lettuce head and add taco mix to the shells 5. Top with chopped tomatoes, a dollop of fage yogurt (it will taste like sour cream) and hot sauce 6. Enjoy!
STOVE TOP 1. Place chicken and salsa verde in a large pot on medium-high. Cover and let boil for 20-25 minutes or until chicken is tender and cooked through. 2. While chicken is cooking, chop sweet potato and red bell pepper. Throw veggies into the pot after chicken has been cooking for 20-25 minutes. 3. Use two forks to shred chicken and let boil together for 15 minutes. Build your tacos! 12 | shylahmay.com
SPRING GREENS SALAD 13 | Â shylahmay.com
SPRING GREENS SALAD HEALTHY & LIGHT
SHORT STORY Salads have always been my go-to lunch or dinner. They are super easy to make and are incredibly delicious, if made correctly! My goto rule with salads, is less is more! I think this spring greens salad recipe really proves that rule to be true. Each forkful is incredibly flavorful, but also feels like you are feeding your body exactly what it needs.
INGREDIENTS 15 MIN
8 ING
VEGETARIAN 4 SERV
TIP There are two different ways to make this recipe: Crock pot or in pan on the stove top!
1. Organic Arugula 2. Organic Blueberries 3. Pecans 4. 1 Organic Avocado 5. Goat Cheese 6. Olive Oil 7. Balsamic Vinegar 8. Himalayan Salt 9. Pepper
DIRECTIONS STOVE TOP 1. Preheat oven to 350 degrees 2. Toast pecan for 7-10 minutes, stirring occassionally 3. Toss arugula, blueberries, avocado, goat cheese, toasted pecans in a bowl 4. Drizzle olive oil, balsamic vinegar, salt and pepper on salad, and then toss!
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PESTO ALFREDO SPAGHETTI
PESTO ALFREDO SPAGHETTI PALEO
SHORT STORY Italian food is just sooo good, but usually just so bad for you. I mean every once in a while, Trevor and I will choose to have a date night at a Italian restaurant, and go ALL out on pasta, pizza and the garlic bread… because balance… but it’s still too few and far between. Ever since started dating, spaghetti squash has been a staple in our diet. Since, Italian will forever be Trevor’s favorite. There are so many different kinds of dishes you can make with spaghetti squash, but here is one that we have recently discovered and LOVE.We are on the hunt for creamy, delicious Alfredo pasta that can some how be healthy… lol! It sounded impossible, but this recipe came close!
INGREDIENTS 1 HOUR
8 ING
PALEO
2-3 SERV
TIP Place the whole spaghetti squash into the oven to cook. After the spaghetti squash has baked, then cut it in half and take out the seeds! It is way easier to cut the spaghetti squash after it's been cooked!
1. Spaghetti Squash 2. Primal Kitchen Alfredo Sauce 3. Pesto Sauce 4. Cherry Tomatoes 5. Parmesan Shaved Cheese (Optional) 6. Fresh Pepper 7. Fresh Basil 8. Himalayan Salt
DIRECTIONS STOVE TOP 1. Preheat oven 400 degrees F. 2. Pop the entire spaghetti squash into the oven 3. Once spaghetti squash is cooked (45 minutes), cut squash in half and throw away the seeds. 4. Fork out the squash into a bowl 5. Throw in slice cherry tomato and fresh basil 6. Top it off with Alfredo sauce and pesto sauce 7. Sprinkle with pepper and enjoy! 16 | shylahmay.com
TRUEFOOD KALE SALAD 17 | Â shylahmay.com
TRUEFOOD KALE SALAD PALEO
SHORT STORY IIs it just me or does everyone else die over True Food’s kale salad, too? There’s like a million and one delicious entrees on the menu, but somehow I always resort back to their simple, but amazing kale salad with chicken on top. It’s been a mission of mine to remake the damn thing. Everytime I go, I try to pry at the server for the recipe. So far I’ve been completely unsuccessful. However, one of the servers did tell me that they marinate the kale in the dressing over night. Genius. So here is the recipe to my makeshift True Food Kitchen Kale Salad. One day it will be the exact recipe…one day
INGREDIENTS 15 MIN
8 ING
PALEO
4 SERV
TIP TIP: massage the dressing into the kale with your hands! It helps the kale soak up all the goods and it’s easier for your gut to digest! TIP #2: Marinate kale in light dressing in the refrigerator overnight. This really helps with digestions and helps the kale absorb all of the flavor.
1. Finely chopped kale (I get mine at Trader Joes) 2. Fresh squeezed lemon juice 3. Fresh Parmesan 4. Baked Chicken (recipe on page) 5. Olive Oil drizzle 6. Himalayan Sea Salt 7. Red Chili Pepper 8. Topped with avocado
DIRECTIONS FRIDGE 1. Throw the kale into a bowl and toss it with olive oil, lemon juice, himalayan salt, and chili pepper. Massage the dressing into the kale with your hands. 2. Top with parmesan cheese, chicken and avocado 3. Enjoy! It's that simple!
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LEMON CHICKEN RECIPE 19 | Â shylahmay.com
LEMON CHICKEN RECIPE PALEO
SHORT STORY During the spring and summer, I love incorporating lemon in my dishes. There’s nothing more refreshing! For this recipe, you can use chicken breast or thigh – whatever you prefer. Personally, I love the thigh. It has a bad reputation, but the fat on the chicken thigh is actually good fat!The fat in chicken thighs is monounsaturated, which lowers your bad LDL cholesterol while raising your good HDL. The same goes for the skin! Plus, the thigh has so much juice and flavor!
INGREDIENTS 15 MIN
8 ING
PALEO
4 SERV
TIP Lemon has so many benefits including: 1) Lowering stroke risk. 2) Blood pressure. 3) Cancer prevention. 4) Maintaining a healthy complexion. 5) Preventing asthma. 6) Increasing iron absorption. 7) Boosting the immune system. 8) Weight loss.
1. Organic lemon juice (2-3 lemons) 2. Organic Chicken Thighs (1 Package) 3. Thyme 4. Basil 5. Himalayan Salt 6. Paprika 7. Red Chili Pepper
DIRECTIONS OVEN 1. Prep chicken with ingredients above. I love to take a spatula to massage the seasons and oil into the chicken breast. Keep the lemon skins in the baking dish. The smoke from the lemons add more flavor to the chicken. 2. Bake at 375 for 35 minutes.
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HEALTHY BROWNIES 21 | Â shylahmay.com
HEALTHY BROWNIES PALEO, VEGAN, GLUTEN-FREE
SHORT STORY I truly did not think it would be possible to make a healthier version of brownies taste just like regular brownies. I mean, even the batter and the smell of them baking in the oven are all the same!And because they are vegan, I have no problem eating all of the batter (no raw eggs!). Well… let me be honest, raw eggs don’t really stop my hands from eating that delicious batter either (oops!). To top it off, they are also paleo, gluten-free and gut-friendly! I ate a number of these babies and didn’t receive any bloat or indigestion… or guilt! In fact, I even ate one for breakfast with my coffee… because why not? Side note: that combo is unreal.
INGREDIENTS
80 MIN
5 ING
VEGAN
12 SERV
1. 1-2 Organic Sweet Potatoes 2. 1 1/4 cup of Almond Butter1 3. 85%-100% cacao chocolate bar 4. 1/4 cup of Cacao Powder 5. 1/2 cup of maple syrup
DIRECTIONS OVEN
1. Preheat oven to 450 degreesSkin the sweet potatoes, lather them up with coconut oil spray (optional) and cinnamon (optional) and place them in the oven for 35-40 minutes until sweet potatoes are fully cooked and soft. While sweet potatoes are cooking, start prepping your other ingredients. Pour in a large bowl, almond butter, cacao powder and maple syrup and mix. Once the sweet potatoes are finished cooking, scoop out 1 full cup (removing the hard skin) and smash with a fork into the batter. Bring the oven back down to 350 degrees. Chop the chocolate bar into small pieces. I like to keep the bar in it’s original packaging and use something hard to hammer the bar into tiny pieces (inside the packaging… to avoid a mess). Place a third of the chopped up bar into the batter and mix. Line an 8×8 baking pan with parchment paper or coconut oil and pour the batter into pan. Once batter is evenly distributed in the pan, crumble another 1/3 of the chocolate bar on top! Then sprinkle Himalayan salt on top (optional).Cook for 35-40 minutes. 38 minutes was perfect for me! Wait 15-20 minutes before cutting the brownies. 22 | shylahmay.com
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PALEO CHOCOLATE CHIP COOKIES
PALEO CHOCOLATE CHIP COOKIES PALEO
SHORT STORY My go-to cookie recipe! Whenever I have a craving for chocolate chip cookies, this is the best guilt-free recipe. I prefer these healthy cookies compared to the sugary ones! It leaves you feeling satisfied, happy and feeling good! I also never get a tummy ache from eating one too many!
INGREDIENTS
20 MIN
10 ING
PALEO
12 SERV
1. 1 @vitalfarms egg 2. • 3 TBSP honey 3. • 1/4 coconut oil melted 4. • 1/3 cashew butter 5. • 1 TSP unsweetened almond milk 6. • 1 1/4 cup of @bobsredmill finely ground almond flour 7. • 1/4 TSP baking soda 8. • 1/2 TSP cinnamon 9. • 1 @traderjoes 85% cacao chocolate bar 10. • 3 scoops of vitalproteins unflavored collagen peptides
DIRECTIONS OVEN 1. Preheat oven 325 degrees F. Bake for 12 minutes and broil for 2 minutes.
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MINT CHOCOLATE CHIP SMOOTHIE
MINT CHOCOLATE CHIP SMOOTHIE PALEO
SHORT STORY There is nothing more refreshing than mint! Ya feel me? With this scorching heat, I’ve been obsessed with this hydrating Mint Chocolate Chip Smoothie. Especially after a gnar gnar hot yoga sesh.It’s creamy, tasty and packed full of superfoods. AKA nutrients. The perfect combo for post-workout.Try it out & let me know how you like!
INGREDIENTS 5 MIN
10 ING
PALEO
1 SERV
TIP A good blender makes the worlds difference to a smoothie! I love to use my ninja!
1. 8 oz of almond milk 2. Handful of Spinach 3. 1/4 avocado 4. 1 TBS of cacao nibs 5. 1 TBS of cacao powder 6. 1 TBS coconut flakes 7. 1 date 8. 5-7 mint leaves 9. 2 scoops of vital protein collagen peptidesIce 10. Ice
DIRECTIONS BLENDER 1. Throw into the blender all of the ingredients listed above in order! Blend and Enjoy!
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VANILLA SMOOTHIE RECIPE
VANILLA SMOOTHIE RECIPE PALEO
SHORT STORY The best vanilla smoothie recipe! I always accidentally call this a vanilla “milkshake” because it tastes that good! If someone handed this smoothie to you, you would have no idea how healthy it was for you. I swear, it tastes like a sugar cookie. It helps curve my mid-day sweet tooth and leaves me absolutely satisfied. This recipe was inspired from my days working at LiveBeaming. They used to have a vanilla smoothie on the menu that I would constantly order. It’s simple, but so delicious. So, I decided to remake it and add my own twist.
INGREDIENTS 5 MIN
7 ING
PALEO
1 SERV
TIP A good blender makes the worlds difference to a smoothie! I love to use my ninja!
1. 8 oz of almond milk 2. Handful of spinach 3. 1 TBSP of almond butter 4. 1 scoop of vital proteins vanilla collagen peptides 5. 1 frozen banana 6. Cinnamon 7. 2 ice cubes
DIRECTIONS BLENDER 1. Throw into the blender all of the ingredients listed above in order! Blend and Enjoy!
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CHOCOLATE CHIP RECIPE
CHOCOLATE CHIP SMOOTHIE RECIPE PALEO
SHORT STORY My most asked question on Instagram is how do you eat healthy with little time to prep? I absolutely loved this question, because I myself don’t ever have time to prep. It’s rare & I know a lot of you can relate.As of late, my favorite speedy healthy meal are smoothies. I make them at work. Super easy, quick & convenient. My office provides a blender (thank goodness), but if yours doesn’t, don’t worry. Bring your nutribullet from home or buy a mini blenderhere. There’s no excuse. I just pack up my powders, superfoods, greens, and fruit in a baggie & sprint out the door. Throw it all in a blender at lunch & done. There’s barely a mess.
INGREDIENTS 5 MIN
7 ING
PALEO
1 SERV
TIP A good blender makes the worlds difference to a smoothie! I love to use my ninja!
1. 8 oz of almond milk 2. 1 1/2 TBS of cacao powder 3. 1 TBS of cacao nibs 4. 2 scoops of Vital Protein Collagen Peptides 5. 1 date 6. 1 banana 7. Optional: Handful of spinach 8. 2 ice cubes
DIRECTIONS BLENDER 1. Throw into the blender all of the ingredients listed above in order! Blend and Enjoy!
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