The Cavery eBook - April 2013

eBOOK!

Maple Banana Roll

by Paige Strickland

MORE RECIPES INSIDE!

Featuring Recipes from

“This is How I Roll” Challenge

We all have a favorite variation of a roll. Sushi hand rolls, burritos, taquitos, wraps, roulades, the list goes on. Enjoying food as a rolled meal saves time and allows the consumer to have their meal on the-go. For instance, instead of worrying about bringing a fork with your chicken salad, you can simply include your chicken and vegetables in a bed of iceberg lettuce like Ceren Yavuz’s Low Carb Chicken Wrap or Cheri Chan’s Simple Cucumber Protein Roll. Rolling food also allows one to be able to enjoy the full flavor of the dish in just one bite.

Jill Cariaga’s Paleo Turkey roll is an example of how she enjoys dinner with protein, carbohydrates, and fat into one serving. With all ingredients available in one mouthful, there is no need for a side dish. After seeing the entries of these rolls I realized how creativity becomes limitless when rolling food. Rolls like Luke’s Cucumber Lobster roll, Maya’s Shikai Maki roll, and Kaylea’s Vegan Spiral Delight roll all become not only delicious and healthy meals for our mouths but eye-candy for our souls.

After reviewing all the entries for the #thisishowiroll Challenge, I knew I could not let these creations settle as a 400 x 400 pixel-sized Instagram. I knew these dishes had to be extensively shared. As I created this ebook, I wanted the reader to focus on the beauty of healthy eating. There is an immeasurable amount of value in creating a healthy dish to serve to your family, show off to your followers on Instagram, or simply consume privately as mid-day snack. Keeping health and wellness a priority in your life, I wish that these dishes from some of our favorite Instagram members show you how to incorporate nutritious ingredients into your daily meals and inspire you to practice creativity in the kitchen. Happy rolling!

Kathleen Reyes The Cavery

VEGAN

by Kaylea Le

spiral

delight { INGREDIENTS } 1 cherry tomato sliced in half 1 package of vegan meat grounds 1 carrot thinly sliced into ribbons 1 yellow squash empty center and cut ends 1 cucumber thinly sliced into ribbons 1 firm tofu 1 orange sweet pepper chopped onion chopped light soy sauce

{ PROCEDURE } Steam the yellow squash for about 5 minutes, set aside.

Sauté vegan meat grounds with chopped onions. Add chopped orange sweet peppers. Stuff the yellow squash with meat ground mix. Lightly sauté the carrot and cucumber ribbons with light soy sauce, set aside. Pan fry the tofu with oil until golden brown, set aside. On a plate, lay down layers of sauté carrot ribbons, sauté cucumber ribbons, tofu, sauté cucumber ribbons, sauté carrot ribbons. At one end, take the stuffed yellow squash and roll it up. Add the cherry tomato halves to each end.

Peanut Butter Death by

by Melissa Yee

Ingredients for batter

2 scoops chocolate protein powder 1/2C egg whites (or 1 whole egg & 2 egg whites) 1/4C coconut flour 1 tbsp raw cocoa powder 1/2tsp baking soda Optional sweetener to taste (i.e. stevia, truvia, etc.)

Directions

Whisk ingredients together until smooth, Heat a lightly oiled or oil sprayed skillet, griddle, or frying pan over medium heat. Pour batter onto pan, using about 1/3C of batter for each pancake. Cook until browned on both sides.

Ingredients for filling

1/2 tbsp EA: PeanutbutterCo Dark Chocolate Dreams PeanutbutterCo White Chocolate Wonderful Trader Joe's sunflower butter Maranatha's Organic smooth almond butter Adam's all natural smooth peanut butter 1 large strawberry sliced 1/3 banana sliced Spread ingredients over pancake as desired

and roll!

Salmon Zucchini

Sweet Potato

Sushi

“

By Alina Borchardt

I layed out the smoked salmon in strips and layered juliened zucchini or julienned sweet potato on top. Then I put a little rice and carrot and mashed avocado in each. Rolled them up and the smoked salmon was sticky enough to keep them together!

�

ingredients

2 Tbsp rice Grated carrot Julienned zucchini Julienned sweet potato Mashed avocado Smoked salmon

Purple

Sweet Potato shikai maki

by Maya M.

Ingredients

3 square nori sheets 2 cups cooked sushi rice purple sweet potato, steamed and mashed 2-3 tablespoons vinegar 1/2 carrot, sliced thinly lengthwise 1/2 avocado, sliced thinly lengthwise

Method

1. Prepare the sushi rice: Add vinegar to hot rice in a bowl and stir until well incorporated. Add the mashed purple sweet potato to the bowl and with a fork, gently mix the potato into the rice. Let this cool slightly before using.

2. Cut one square sheet of nori into two. Overlap them at the short ends to create one long piece.

3. Arrange a thin layer of sushi rice covering the entire length of the nori. Roll tightly from one end to the other.

3. Cut roll into quarters lengthwise. Flip the quarters so the inside corners face outwards.

4. On another half-sheet of nori, place bottom two quarters and place carrot and avocado strips along the crease created between these two quarters.

5. Place the remaining two quarters on top of the filling, then carefully wrap the half-sheet of nori around the four quarters, rolling the whole thing into a square. Do the same with the remaining nori sheets.

6. With a very sharp, dampened knife, slice roll according to desired thickness. Serve immediately with soy sauce dip.

LOW CARB

Chicken Wraps

by Ceren Yavuz

ingredients iceberg lettuce egg white omelette chicken breast cooked steamed veggies plastic wrap

procedure 1. Peel off iceberg lettuce leaves . Wash.

Drain.

2. Lay plastic wrap first on a flat surface 3. Place leaves down, spread a part like a piece of tortilla 4. Place your eggwhite omelette on the iceberg lettuce leaves 5. Add the cooked chicken breast and steamed veggies 6. With your fingers, carefully roll the lettuce from one side toward the other, using the plastic wrap to help keep the roll tight.

Simple

cucumber protein

3

ingredients

1 cucumber 1/2 avocado Sliced chicken or turkey (deli may work best)

ROLL

directions

Wash and peel the cucumber. Cut off the ends of the cucumber.

Slice the cucumber thinly, but not too thin, so that you can roll it Place a slice of meat on the cucumber, then top with a slice of avocado. Roll the cucumber up and enjoy!

by Cheri Chan

Your NOT

Average

Egg Roll

by KAYLA SAPIDA

preparation [Cook/prep each topping and set aside]

- Carefully use mandolin to slice long strips of eggplant. Season with herbs and grill pan the strips.

- Cook chicken breast and shred into thin strips.

- SautĂŠ mushrooms, onions, and garlic.

- Mix together diced tomatoes, onions, avocado, lemon juice, and pepper.

- Steam and mash purple yam.

[After everything is cooked]

- Starting at one end of the eggplant place toppings of choice: chicken, cucumber, avocado, tomatoes, etc.

Roll all the way to the other end. Place on plate with the open flap facing down.

- Repeat - Once desired amount is made, top with sautĂŠed mushrooms, onions, garlic, avocado mixture, and purple yam. Squeeze excess lemon juice over the roll for extra flavor.

ingredients -1 eggplant.

-1 grilled chicken breast. cooked & shredded.

-diced tomatoes.

-thinly sliced cucumber sticks.

-sliced/mashed avocado.

-grilled onions.

-garlic.

-mushrooms.

-steamed purple yam -juice from 1/2 a lemon

Cucumber

Lobster Rolls

by Luke Kotamanidis

Ingredients 3 small cucumbers 3 larger cucumbers 1 carrot 1 red capsicum 1 avocado 2 tbsp. chia seeds

2 tbsp. sesame seeds 2 tbsp. flax seeds 2 tbsp. red caviar (fish roe) 100g wakame seaweed 1 lobster tail Fillet of hot smoked salmon Fillet of fresh tuna

Preparation

Cut the carrot, capsicum and avocado into thin strips as these are your fillers. Get your tuna fillet and cut into long even strips.

Combine and toast in a dry pan the chia and sesame seeds, remove from heat and roll the fresh tuna in the seeds to coat. Boil your lobster tail and de-shell, cutting into strips, if you remove the meat from the shell delicately you will have a great serving garnish. You can use store bought hot smoked salmon to save on prep time but I like to smoke my own, plus I love the smell of charcoal.

Time to make the rolls…

Grab your smaller cucumber and score down about 3mm all around the cucumber length ways with a fork, this will allow you to open the cucumber just a little to fill.

Cut both ends of the cucumber and with a knife hollow out the cucumber taking the seeds out and leaving the outer flesh only. Be careful not to go too close to the edge as it will become hard to complete the following steps. Slit one side length ways and lay flat on the bench with the slit facing you. Gently pry open and fill with whatever fillings you think will work together. Once packed with as much filling as possible and still being able to close set aside.

Grab the larger cucumber and cut both ends off and with a knife hollow it out taking the seeds out. Carefully grab your smaller cucumber and slide it in the middle or the larger one. This step is a little tricky, try not to force it as it can split the larger cucumber. If it is too hard to insert hollow a little more of the inside of the larger cucumber with the knife and try sliding in again…

Once the two cucumbers are inside each other peel the outer cucumber for a clean look. To finish off, roll the cucumber in some flax seeds or red caviar, it gives the official look of a Sushi roll. Slice into bite size pieces. Peeling the outer layer after the two are together is a must as it is almost impossible to insert it without splitting when peeled…

Paleo Ingredients Ground Turkey Breast Old Bay Seasoning Oregano Garlic Powder Pepper Sweet Potato Slices Baked Onions Broccoli Spinach

Turkey ROLL

by Jill Cariaga

Season ground turkey breast with with old bay, oregano, garlic powder, and pepper. Mush together with hands into a flat rectangle onto wax paper (turkey rectangle should be about a half an inch thick). Place in oven at 350 for about five minutes only so the outside the turkey that is touching the wax paper is slightly cooked and not sticking to the wax paper. Place already baked thin slices of sweet potato, onions, broccoli, and spinach (All veggies pre cooked and sautĂŠed in teriyaki marinade) on to turkey then roll it. Place back into oven until turkey is a little browned and fully cooked.

Spinach

Coconut Roll

With Smoked turkey, cream cheese, veggies and feta cheese

by Susanna Backman Wrap:

3 eggwhites 1 tbsp coconut flour 1.5 tsp psyllium husk 1 tbsp flax seed 1/4 tsp baking powder handful of baby spinach Seasoning: salt and pepper, 1/4 tsp thyme, 1/4 tsp oregano, 1/8 tsp onion powder

Filling:

3 oz (100g) smoked turkey slices 1 tbsp low fat cream cheese 1/8 red pepper + 1/8 yellow pepper, chopped small piece of chopped leeks Small piece of low fat feta cheese, crumbled 1/6 cup alfa alfa sprouts

Procedure:

1. Put the ingredients for the wrap in a bowl and use a hand blender to make a smooth (and pretty thin) batter. Pour the batter in a greased pan (coconut oil works great) and tip the pan back and forth to make the batter spread and make the wrap as thin as possible.

2. Prepare the filling by chopping the veggies.

3. Spread the cream cheese on the wrap, then the turkey, veggies and feta cheese. Roll it up and enjoy!

Poke

Paradise

Roll

What You’ll Need 1 Jalapeño.

2 Trader Joe's Ahi Tuna steaks.

1 Pack Trader Joe's Uncured Turkey Bacon.

1 Bag of Kale.

1 Red Onion.

2 Green Onions.

by Michael Nguyen 1 Bottle 100% Sesame Oil. 1 Bottle of Sriracha Hot Sauce.

1 Bottle Soy Sauce.

1 Hoisin Sauce.

1 Sharp Knife.

Step 1 Making the

Hawaiian Poke 1. First step is always the most important step that is crucial and essential to all elements of the taste of the Food. Add music. Food is best prepared by a happy person. :) 2.Finely mince jalapeño, green onions, and Slice 1/2 red onion thin-medium long ways. Place all in mixing bowl.

Add 3 Tablespoons of 100% Sesame oil. Add 1 Tablespoon of Sriracha sauce. Add 2 teaspoons of soy sauce. This is the secret...

1-2 table spoons of Hoisin Sauce and MIX. Set Aside.

Step 2 Kale and Uncured

Step 3 Rolling

1.Add 1 small cup of water to medium sized frying pan. Stove on High. Add 1 oz of Kale and cover 5 mins. Strain the Kale and set aside.

Gather all previous items. (This is the fun part!)

Turkey Bacon

3. Wash the 2 uncooked Ahi Tuna Steaks. Carefully slice tuna into cubes.

Prep Frying Pan. Spray with PAM.

Place tuna into same mixing bowl and lightly mix all ingredients with fork. Seran wrap,and marinate in Refrigerator for 20 minutes. You're Ahi Tuna is officially AHI POKE

2. Add desired amount of Turkey Bacon to frying pan on HIGH. 3 Minutes each side.(LIGHTLY CRISPY, this will be your base to roll everything all together and it needs to be flexible)

1.Lay (cooled-down) turkey bacon on cutting board.

2. Line with Kale.

3. Add 1 Tablespoon of the Ahi Poke on one end of the bacon.

4. ROLL completely and skewer the end with toothpick. Sprinkle Pepper and SERVE.

Delightful

Sweet Potato Veggie Roll Procedure

1) Use a mandolin to slice eggplant and zucchini lengthwise about 1/8" thick 2) Lightly salt eggplant and zucchini to leach out excess moisture. Wait 3-5 mins. Pat dry with paper towel.

3) In a non-stick pan, use 1 tsp of olive oil or cooking spray on medium-high heat and quickly pan sear eggplant and zucchini to soften. 1 min preside.

Remove from pan and set aside.

4) Mash sweet potato with a fork or masher. Season to your desire.

Ingredients

1 medium Japanese eggplant 1 medium zucchini 3/4 cup of oven-roasted sweet potatoes mashed (wrap whole sweet potato in foil and roast for 45min in 375 degree oven) 1/2 medium carrot peeled and julienned 1/2 cup of enoki mushrooms washed and root trimmed

5) Start with a slice of eggplant, spoon a thin layer of mashed sweet potato on top. On top of this, layer zucchini with another thin layer of mashed sweet potato. Add a small amount of the julienne carrots and enoki mushrooms at one end.

6) Carefully roll the eggplant and zucchini layers around carrots and mushrooms. Secure with toothpick.

7) Serve and enjoy! Yields 4-5 rolls

Paleo

Enchiladas

by Pamela Martha Focker

Ingredients: • 4 lbs. of trimmed beef brisket • 2 thick sweet potatoes • 3 dried chiles (Ancho/pasilla,guajillo) • 2 cloves of garlic • 1 ½ cup of chopped yellow onion • 1 chopped shallot • 4 quartered cherry tomatoes • 4 cups of water • Olive oil • ½ teaspoon of cumin • Salt and pepper

Enchilada Sauce Add 4 cups of water to a sauce

pan. Add salt and pepper. Bring to

Texan Smoked Brisket

You have to use a smoker pit. If you don’t have one, baking could be substituted

a gentle boil. Toast dried chiles on

Sweet potato tortillas

Using a mandolin, slice the sweet potato (skin on) length wise to 1/8 of an inch. Be careful!

Using the chili water gently boil the slices till tender. (Tender is being

a skillet. Using a tongs and

Using your choice of wood, heat the

scissors, cut the chiles open and

smoker up to 250 degrees and

take out the seeds. Add chiles into

brown the brisket that can be

boiling water, until they become

seasoned with your favorite season-

plump. Sauté the chopped onion

ing for about 2 hours. The brisket

and shallot in 2 tablespoons of olive

should be browned and slightly firm to

oil with a sprinkle of sea salt until

touch. Wrap in foil tightly and cook an

translucent. Add garlic and sauté

hour for every pound. Let brisket rest

for 2 minutes. Add quartered

and shred once the meat has cooled

tomatoes for 4 minutes. Using

enough to touch. Shred 4 cups of

tongs put the peppers into a

brisket into a bowl and add 2

sweet potato slices in the chili sauce

blender along with the cooked

tablespoons of the chili paste and chili

and place on a baking sheet. Roll

onion, shallot, tomatoes and garlic.

water to moisten up and flavor the

the brisket in the sweet potato gently,

Add 1 cup of the “Chile water” to

brisket more. Baking a brisket is

they should hold together but if they

the blender, season, and blend until

almost the same only you would

don’t use a toothpick. In a small

smooth. Strain the smooth mixture

bake without the foil for 1 hour at 375

baking dish line enchiladas and pour

and cover the sauce and keep

degrees then wrap baking pan and

the enchilada sauce over and cover

warm. Do not dispose of the paste.

cook for 30 minutes per pound.

with foil. Bake for 20-25 minutes.

able to pick up the slices and they can bend without breaking.) After cooked, place on a plate and cover with foil to keep warm.

Assembling all the goodness Pre-heat oven to 275 degrees. Dip

Coconut Crusted

choco-banana

ZUCCHINI berryROLL

by Valerie Azinge

Procedure

Ingredients zucchini crust 1 medium zucchini 1/3 cup unsweetened coconut flakes 1 large organic cage free egg white Coconut oil (for frying)

Slice zucchini into thin slices with a mandolin knife, but be careful! They are quite sharp and could be dangerous if not used properly. Alternatively, you can use a potato peeler.

Dip zucchini slices in egg whites and coconut flakes and fry both sides on a non stick skillet with coconut oil over medium heat, (about 10 seconds per side).

filling

Set zucchini slices aside and prepare filling. To prepare filling, toss all filling ingredients into a food processor and puree until smooth.

1 small ripe banana 2 tbsp organic raw cacao powder 1/4 tsp organic pure vanilla extract 1 organic stevia sachet 1/4 cup organic berries

Spread filling on zucchini slices and roll with berries of choice, (i used raspberries and blackberries) and enjoy!

Strawberry French Vanilla

Cream Cheese Roll

by Paige Strickland

INGREDIENTS Crepe or Pancake Mix 1 Very Ripe Banana, Mashed 1 Egg 1 Egg White Pinch of Himalayan Sea Salt (Can sub any salt) 1/4 Cup almond meal/Flour 1 tbsp Coconut flour 1 tsp vanilla extract

Filling

Hand ful of strawberries sliced 1/4 cup fat free cottage cheese 4 tbs of Vanilla protein 1 tsp Vanilla extract 1 tsp chia seeds Pam Olive Oil cooking spray, coconut oil or ghee

Pre-heat pan on Medium heat. Mix all the ingredients together until thoroughly combined. Pour batter on pan and while using a circular motion, spread the batter to cover the surface of the bottom of the pan. Cook for 1 minute on each side or until you achieve the texture you wish.

Remove pancake from heat and let cool.

Prepare filling by combining all ingredients EXCEPT strawberries. Spread filling on pancake and top with a layer of strawberries.

Take an edge and roll up carefully. Top with melted dark chocolate dream, chia seeds and another strawberry for good measure!

Contributors Alina Borchardt

Follow me on Instagram @clean_lovin and check out my blog at cleanlovin.blogspot.com for my food creations and recipes!

“As a recent college graduate with a degree in Biology and Dance, I have been able to combine my two passions, exposing me to just how miraculous our bodies are. Therefore I know how important it is to nourish my body appropriately.�

Cheri Chan As a student athlete, I like to be aware of my personal health and fitness life in addition to spreading that love around to my fellow family, friends, and instagrammers. My dream is to be a physical therapist for Olympians, but I would love to be a P.T. for athletes and children as well. To me, noticing how I impact others plays a huge role in my life, especially when it is health or fitness related.

Ceren Yavuz

I'm 22 and live in Istanbul, Turkey. A senior chemistry major, hoping to make a food science/nutrition(msc) soon.

Instagram or Twitter

@cherie_amour05 8 months ago, decided to change my lifestyle to clean eating (cause you wouldnt see proper progress w/o proper nutrition) and turned my IG account into a fitness/healthy food account to motivate myself and others to eat clean and train mean :) The journey continues, learn to love it!

My name is Jill Cariaga. I am passionate about the well-being of everyone around me. Whether it be spiritual, physical, or mental health, I am all about giving 100% and doing everything I can with what God has blessed me with. I try my best to live each day full of love towards others putting God first in everything that I do. My greatest desire is to share the kind of love I experience and to push and encourage anyone who is motivated to be the best that they can be. You are loved just the as you are. Take every moment in and start living in love :) Email: jillianne13@yahoo.com Health Instagram@Jillianne13

What started off as a challenge for myself turned into a change in lifestyle. Trial and error both at the gym and in the kitchen helped me become an even more stronger individual each day. I've never felt more alive than I do today and never have I been more passionate about healthy living. Stay Happy and Healthy.

Kayla Sapida

kik: itskaylakayyy itskaylakayyy@gmail.com operationbeastmode.tumblr.com

Jill Cariaga

Contributors Kaylea Le

I currently work two jobs, for a fruit wholesale business for the last 3 years.

I’m also a personal trainer so naturally the two jobs mix with each other as I try to create a healthy version of every meal I cook. Only recently I have been thoroughly into my nutrition and I have started a Facebook page Definition Healthy Chef which ties in my personal training with my love of clean healthy food. I’ve never been trained or taught how to cook, I’m just a fit person who has a passion about food.

My name is Kaylea Le. I love creating and experimenting new ideas of food art and help inspire others to be creative in making something plain to extravagant.

I started off as an instagrammer and ended up getting involved with the fitfam, which allowed me to inspire others to spice up their food.

www.kayleasopenbook.com instagram.com/kayleale facebook.com/KayleasOpenBook twitter.com/kayleale tumblr.com/kayleale

Luke Kotamanidis @definitionhealthychef luke@definitionfitness.com.au www.definitionfitness.com.au

I'm just a simple girl Melissa who loves food and Yee fitness. I enjoy @myeeee trying and creating healthy recipes that won't bore the everyday clean-eater.

MichaelNguyen “I believe the world is in fact only as small as you make it out to be, and food is in fact what can bring us all together.”

I’m Maya M., life awesomizer and creator of some rather colorful food on the internet. I often share my quirky recipes and fun take on life because I know it inspires other people to create the same kind of magic in their lives and kitchens. In my spare time, I covet dark chocolate and green smoothies in equal measure, write love letters to myself and roam the outdoors/gym in search of the perfect muscle-tone. Being physically fit keeps me happy and mentally sharp, but I always hold strong to the truth that a healthy lifestyle starts in the kitchen, not the gym.

Paleo Enthusiast, Historian and future college educator. Cooking since the tender age of 6, My aspirations in the health and fitness world are to contribute to the movement and adequately provide ideas and inspirations to those willing and receptive to the cause. I enjoy traveling and the foods that come in cultural diversity.

Maya M.

IG - @divaeatslife FB - Foodiva's Kitchen Twitter - @divababu Blog www.foodivakitchen@blogspot.com

Contributors “If you get a chance, take it. If it changes your life, let it.”

Paige Strickland @paigeella

Pamela Martha

Focker

On March 24th 2010 I was diagnosed with an autoimmune disease called Rheumatoid arthritis, my life seemed over and it felt like all was lost. Fast forward to October 8th, 2012, the day my life truly began. My life began when I started to live clean.

No more chemotherapy drugs or steroids… just what the man upstairs provided us with.

Shelley Umali

@getmybodyback

Susanna Backman

@tastyhealth

Eating clean whole foods and a regular exercise regiment was the key towards reaching my goals. So far I have brought my fat mass down to a healthy percentile and have gained lean muscle mass, as well as brighter and acne-free skin, higher energy levels, and a stronger immune system.

I am 100% gluten free and pescatarian, and I couldn't be happier about my current lifestyle.

I'm a personal trainer, Figure/Body Fitness competitor and nutrition coach who LOVES healthy food and live by the motto: Healthy doesn't have to be boring

Valerie Azinge

@valerieazinge

Instagram @PamelaMarthaFocker #Paleothuglife Twitter @PamelaMarthaFocker @Paleothuglife Facebook.com/PaleoThugLife

My passion for creating clean, nutritious and simple dishes started in October of 2012. I have realized my body was a real reflection of what I was putting into it and that I could control what was in my food if I prepared it myself. Today, I am working hard to fuel my body with the nutrients it needs, to exercise my body and mind, inspire others to eat well and to live my life to its full potential in every way.

eBOOK!

BARBECUE

PAleo recipes for our favorite time of the year

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