The Advo Peeps 24-Day Challenge Cookbook and Shopping List

Forward

This cookbook has been lovingly compiled by the Advocare Peeps group. Each recipe has been crafted by a 24 Day Challenger doing his or her best to follow the program. This cookbook is not from Advocare corporate, but we’ve done our best to help each of you explore new and interesting ways to cook and eat during your Challenge, and on into your new lifestyle. Many of these recipes were written by regular people, please read the entire recipe before starting to cook. We have included a helpful letter on How to Grocery Shop as well as a Shopping List to pull out and take with you to the grocery store. For recipes that the (amateur) editor of this cookbook believes to embody a vegetarian lifestyle, you will find in the margin this adorable little apple graphic. We recommend becoming comfortable with your portion sizes before experimenting too much cooking. Because we work with three different versions of portion size, the recipes are not broken down to reflect any single “serving size.” For soups, Challengers find it helpful to measure out the vegetables and protein before cooking to judge how much to serve when eating. For mixed protein, carbohydrate, vegetable main dishes, it is helpful to plate the carbohydrate, then serve the protein overtop rather than mixing (if possible) to measure more accurately. As you continue your Advocare journey, you will become better and better at judging the proper potion size without getting out the measuring cup and food scale. Many recipes use the Advocare Products Meal Replacement Shakes and/or Muscle Gain. The Meal Replacements Shake, or “MRS” as abbreviated in our cookbook is a balance of protein and carbohydrates. Monitor how much of the MRS you are consuming in a recipe to decide whether you’ve replaced the entire meal, or if you should supplement with other food. (EG – MRS cupcake = meal, Coconut Buff Bites = protein supplemented carbohydrate / healthy fat snack). Muscle Gain or “MG” as abbreviated in our cookbook is a great supplemental source of protein and is not intended to replace consuming lean protein sources as listed in the Shopping List. When added to recipes, it increases the nutritional value of the snack. When eating Advocare Style, we try to keep our foods low sodium. As a guide and reminder, the recommended amount of sodium per meal is less than 600mg. USDA recommends healthy adults keep sodium intake between 1,500-2,300mg daily. Most of our recipes utilize no-salt seasonings, or very little added salt.

Contents The Advo Peeps 24-Day Challenge Cookbook and Shopping List ..................................................... 1 Forward .................................................................................................................................................................... 2 HOW TO GROCERY SHOP: ................................................................................................................................. 7

24 Day Challenge Grocery Shopping List: ............................................................................................... 8 Portion Size Chart ................................................................................................................................................. 9 Breakfasts: (Or for any time really!) ........................................................................................................... 10

The Berry Brendon Shake .......................................................................................................................... 10 Elizabeth Ames’s Salmon Poached Eggs Florentine ........................................................................ 10 Marianne’s Madd about Nutz Shake ...................................................................................................... 10 Overnight Quinoa Porridge ....................................................................................................................... 10 Overnight Steel Cut Oats ............................................................................................................................. 11 Misty Latta’s Advo Breakfast .................................................................................................................... 11 Pumpkin Pancakes ........................................................................................................................................ 11 Banana Almond Butter Muffins ............................................................................................................... 12 Peanut Butter Cup Shake ............................................................................................................................ 12 Peanut Butter & Jelly Shake....................................................................................................................... 12 Coconut Flour Pancakes ............................................................................................................................. 12 MRS Protein Pancake ................................................................................................................................... 12 Fried Eggs and Sweet Potato Hash ......................................................................................................... 13 Easy and Delicious Sausage Frittata ...................................................................................................... 14 Overnight Banana Coconut Oatmeal ...................................................................................................... 14 Incredible Berry Hulk Pancakes .............................................................................................................. 14 Egg Bake ............................................................................................................................................................ 15 Mini Crustless Quiche .................................................................................................................................. 15 Quinoa Pancakes ............................................................................................................................................ 16

Soups and Chili:................................................................................................................................................... 17 Mexican Chicken Chili .................................................................................................................................. 17 Lemon Turkey Soup ..................................................................................................................................... 17 Becky Murdoch’s Comforting Taco Soup ............................................................................................. 17 Butternut Squash Soup ............................................................................................................................... 18 Fiesta Chicken Soup...................................................................................................................................... 18 Creamy Pumpkin Curry .............................................................................................................................. 19 Caldo De Pollo ................................................................................................................................................. 19 Chard, Bean & Sausage Stew ..................................................................................................................... 20 Mole Topped Sweet Potatoes ................................................................................................................... 20 “Creamy” Cauliflower Soup (6 servings) .............................................................................................. 21 Slow Cooker Turkey Chili ........................................................................................................................... 21 Trish Garney’s Cauliflower Soup ............................................................................................................. 21 Gretchen Jackson’s “Garbage” Kale Soup ............................................................................................. 22 Quick Chicken Quinoa Soup ...................................................................................................................... 22 Broccoli “Cheese” Soup ............................................................................................................................... 22 Chicken Verde with Mexican Brown Rice ............................................................................................ 23 Italian Chicken Sausage and Sun Dried Tomato Stew ..................................................................... 23

Main Dishes: ......................................................................................................................................................... 24 Carly Brooke Swain Skillet ......................................................................................................................... 24 Zucchini Tuna Boats ..................................................................................................................................... 24 Jenifer Marsh Chicken Toss ....................................................................................................................... 24 Creamy Avocado and Spinach Chicken Pasta ..................................................................................... 25 Caribbean Citrus Chicken Skillet ............................................................................................................. 25 Baked Turkey Meatballs with Spinach .................................................................................................. 26

No Mayo Chicken Salad ............................................................................................................................... 26 Chili Cilantro Lime Crockpot Chicken ................................................................................................... 27 Seriously Easy Turkey and Veggie Stuffed Peppers ......................................................................... 27 Mango Coconut Chipotle Chicken ........................................................................................................... 28 Turkey Meatloaf Cupcakes with Sweet Potato Frosting ................................................................ 29 .............................................................................................................................................................................. 29 Advo Orange Chicken ................................................................................................................................... 29 Sausage in Peppers ....................................................................................................................................... 30 Chicken Chile Verde with Tomatillo’s ................................................................................................... 30 Squash Lasagna .............................................................................................................................................. 31 One Pot Chicken ............................................................................................................................................. 31 Vegetable and Turkey Meatloaf ............................................................................................................... 32 Quinoa Crusted Chicken ............................................................................................................................. 32 Buffalo Chicken Salad Advo Style ............................................................................................................ 32 Turkey Burgers .............................................................................................................................................. 33 Coconut Burger Buns ................................................................................................................................... 33 Asian Chicken Lettuce Wrap ..................................................................................................................... 33 Grilled Curry Chicken .................................................................................................................................. 34 Hot Wings Advo-Style .................................................................................................................................. 34 Simple Stuffed Cabbage............................................................................................................................... 34 Quinoa Salmon Burgers .............................................................................................................................. 35 Chicken Lettuce Wraps ............................................................................................................................... 35 Apple-Pecan Turkey Salad ......................................................................................................................... 35 Thai Turkey Burgers .................................................................................................................................... 36 Zucchini – Coconut Burgers ...................................................................................................................... 36 Spicy Chicken Thighs ................................................................................................................................... 37 Quiche ................................................................................................................................................................ 37 Misty Latta’s Asian Chicken ....................................................................................................................... 38 Italian Turkey Meatballs ............................................................................................................................. 38 Jamaican Style Jerk Chicken ...................................................................................................................... 38 Chicken and Parsnip Curry ........................................................................................................................ 39 Rural Country Dinner (Chicken with Peaches and Peppers) ....................................................... 39 Nicki’s Hawaiian Chicken ........................................................................................................................... 39 Albacore Tuna and Sweet Potato Patties ............................................................................................. 40 Avocado Tuna Salad ..................................................................................................................................... 40 Hawaiian Turkey Burgers .......................................................................................................................... 40 Turkey Stuffed Cabbage Rolls ................................................................................................................... 41 Tomato Basil Spaghetti Squash ................................................................................................................ 41 Roasted Butternut Squash and Sweet Potato Curried Quinoa Burger ..................................... 41 Asian Meatballs with Chili Sauce ............................................................................................................. 42 Eggplant “Parm” ............................................................................................................................................. 42 Tuna Salad ........................................................................................................................................................ 43 Asian Salmon Wrap ...................................................................................................................................... 43 Nut Butter Chicken Salad ........................................................................................................................... 43 Enchiladas ........................................................................................................................................................ 44 Marianne Ames’ Sweet & Sour Meatballs ............................................................................................ 44 Green Crock Pot Chicken and Tomato Stuffed Spaghetti Squash ............................................... 45 Curried Tilapia with Mango Salsa ........................................................................................................... 45 Sweet and Sour Meatballs .......................................................................................................................... 46 Mustard Chicken Bake ................................................................................................................................. 46

Side Dishes and Snacks: ................................................................................................................................... 47 Baked Zucchini Chips ................................................................................................................................... 47 Sweet Potato Chips ....................................................................................................................................... 47

Black-eyed Peas, Cucumber, Tomato, Avocado, Cilantro Salad ................................................... 48 Spicy Wilted Winter Greens ...................................................................................................................... 48 Black Bean Salsa-Stuffed Peppers ........................................................................................................... 49 Vegan Salad ...................................................................................................................................................... 49 Flatbread........................................................................................................................................................... 49 Ratatouille’s Ratatouille .............................................................................................................................. 50 Roasted Brussel Sprouts ............................................................................................................................. 50 Sweet and Spicy Kale Chips ....................................................................................................................... 51 Guilt Free Cheese Nips................................................................................................................................. 51 Advocare Chutney ......................................................................................................................................... 51 Cauliflower Wraps ........................................................................................................................................ 52 Cauliflower “Rice” ......................................................................................................................................... 52 Advocare “Corn” Nuts .................................................................................................................................. 52 Beet Bok Choy Pepper Slaw ...................................................................................................................... 52 Happy Advo Granola .................................................................................................................................... 53 Blueberry, Strawberry & Jicama Salsa .................................................................................................. 53 Asian Cabbage Salad ..................................................................................................................................... 53 Creamy Cucumber Salad ............................................................................................................................. 53 Coconut Flour Tortillas ............................................................................................................................... 54 Spicy Quinoa Stuffed Avocado .................................................................................................................. 54 Cauliflower Mashed “Potatoes” ............................................................................................................... 55 Gluten Free Lemon Pasta ........................................................................................................................... 55 Quinoa Tabouleh ........................................................................................................................................... 55

Dips and Sauces: ................................................................................................................................................. 56 Marianne Ames Bomb.com Hummus .................................................................................................... 56 Marianne Ames Sundried Tomato Pesto .............................................................................................. 56 Asparagus Pesto Recipe .............................................................................................................................. 56 Cilantro Lime White Bean Hummus ...................................................................................................... 56 Garlic Mayonnaise ......................................................................................................................................... 57 Raw Cashew Dip (Cashew Crack) ........................................................................................................... 57 Zucchini Hummus ......................................................................................................................................... 57 Peanut Sauce ................................................................................................................................................... 57 Mondo Bizarro Pesto ................................................................................................................................... 58 Ranch Dressing ............................................................................................................................................... 58 Homemade Taco Seasoning ...................................................................................................................... 58 Lemon Tahini Dressing ............................................................................................................................... 58 Thai Style Peanut Sauce .............................................................................................................................. 58 Advo Ketchup .................................................................................................................................................. 59 Pear Salad Dressing Vinaigrette .............................................................................................................. 59 Green Curry Paste ......................................................................................................................................... 59 BBQ Sauce ........................................................................................................................................................ 60 Roasted Pepper, Garlic and Pepitas Hummus .................................................................................... 60 Creamy Avocado Dressing ......................................................................................................................... 60 Marinara ........................................................................................................................................................... 61 Green Goo ......................................................................................................................................................... 61 Caulif-redo Sauce ........................................................................................................................................... 61 Cauliflower Alfredo Sauce .......................................................................................................................... 61 Red Enchilada Sauce .................................................................................................................................... 62 Sarah Griepp’s Super Sauce ....................................................................................................................... 62 Misty’s Green Spaghetti Sauce .................................................................................................................. 62 World’s Best Caesar Salad Dressing ....................................................................................................... 62

Desserts and “Sweets” ...................................................................................................................................... 63 Chocolate "Ice Cream" ................................................................................................................................. 63

No Bake Protein Cookies ............................................................................................................................ 63 Double Chocolate Pudding ......................................................................................................................... 63 Chocolate Mocha Muffin ............................................................................................................................. 63 Coconut Milk Whip Cream ......................................................................................................................... 63 Low Sugar Coconut Almond Macaroon Cookies................................................................................ 64 Trish Garney’s Oatmeal Cookies .............................................................................................................. 64 “Sweet” Apples ............................................................................................................................................... 64 “Almond Joy” Bars ......................................................................................................................................... 65 Naturally Colored Dairy-Free Easter Fudge ....................................................................................... 65 Healthy Pumpkin Spice Cookies .............................................................................................................. 66 Coconut Sweet Potato Bites ...................................................................................................................... 66 Black Bean Brownies ................................................................................................................................... 67 Peanut Butter Protein Fudge .................................................................................................................... 67 Protein Buff Bites .......................................................................................................................................... 67 Fit Girl Protein Bites with Hemp Hearts ............................................................................................... 68 Frozen Chocolate Coconut Bananas ....................................................................................................... 68 Oatmeal Peanut Butter Protein Cookies ............................................................................................... 68 Sweet Potato and Banana Nut Protein Muffins ................................................................................. 68 Protein Parfait ................................................................................................................................................ 69 AdvoCookie Success Cookies .................................................................................................................... 69 Energy Bar ....................................................................................................................................................... 69 Raspberry Snack Bars .................................................................................................................................. 70 No-Bake Pecan Pie Bars .............................................................................................................................. 71 Skinny Monkey Cookies .............................................................................................................................. 71 Coconut Yogurt ............................................................................................................................................... 72 .............................................................................................................................................................................. 72 Tropical Grain-free Quinoa Bars ............................................................................................................. 73 Apple Chips ...................................................................................................................................................... 73 Nicole Marsyla’s Yummy Muffins ........................................................................................................... 73 Apple Zucchini Cinnamon “Muffins” ...................................................................................................... 74 Chocolate Chip Cookies ............................................................................................................................... 74 Chocolate Chip Cookies 2 ........................................................................................................................... 74

HOW TO GROCERY SHOP:

Plan to spend most of your time around the edges of the store. The perimeter of the store is where you’ll find nearly all of the best food – the fresh vegetables and fruits, the whole grains, healthy fats and lean meats. Along the aisles in the center of the store is where you’ll find the more processed and packaged foods. Processed foods are made to last weeks and sometimes months before they begin to break down – to the contrary, you want to pick foods that can be utilized by your body quickly. Vegetable and fruits: Choose fresh over frozen over canned. Fresh vegetables and fruits nearly always contain more vitamins and minerals, more fiber and more phytochemicals (beneficial plant-based chemicals that have many disease-fighting properties). Frozen foods lose some of their freshness, flavor and nutrients but are convenient. Canned foods are often higher in sodium and sugar content, and nutrients tend to dissolve into the liquid in the can. In the produce department: You’ll understand the importance of looking for fiber, vitamin A, vitamin C and the colorful foods (such as tomatoes, squash, berries) that are rich in phytochemicals. At the meat and fish counter: Look for lean sources of protein – preferably fresh cuts from the butcher. Don’t just shop for foods, shop for nutrients. You’ll soon realize why the foods on your list are so good for you. Be sure to read through the Cookbook we’ve compiled, and amend your personal shopping list to fit your tastes, plans and family size! Most of all – enjoy. Your Friendly Advo-Peeps Advisor Team

24 Day Challenge Grocery Shopping List: Protein:

� White fish � Salmon � Tuna � Chicken � Cod � Flounder � Grouper � Halibut � Nonfat tofu � Ocean perch � Rainbow Trout � Sea Bass � Swordfish � Turkey Breast � Ground Turkey � Egg Whites � Low Sodium Chicken

or Turkey Sausage � Venison � Elk � Egg � Lentils � 96% Lean Grass Fed

Beef � Bison � MRS / MG

NO (shellfish) Fresh or Frozen Fruits (not canned or dried):

� Grapefruit � Green Apples � Green Pears � Any Berries � Plums � Prunes � Papaya � Pineapples � Oranges � Cantaloupe � Honeydew � Kiwi

� Mango � Banana � Cherries � Figs � Lemon/Lime � Pomegranate � Watermelon

Veggies:

� Asparagus � Green/Red Salads � Green Beans � Peppers � Spinach � Kale � Swiss Chard � Astragulus � Onions � Tomatoes � Cucumbers � Celery � Cauliflower � Collard Greens � Cabbage � Broccoli � Zucchini � Edamame � Eggplant � Endive � Arugula

Low Glycemic Carbs:

� Sweet Potato � Yams � Brown Rice � Oatmeal (not instant) � Black Beans � Garbanzo Beans � Quinoa � Squash / Pumpkin � Black-Eyed Peas � MRS

Unsalted No-Sugar Added Healthy fats:

� Almonds � Cashews � Seeds � Avocado � Peanut Butter � Almond Butter � Cashew Butter � Sunflower Seed Butter � Olive Oil � Avocado Oil � Flax oil � Egg Yolks � Hemp hearts � Coconut Milk � Almond Milk � Hemp Milk

Cooking Flours:

� Almond Flour � Coconut Flour � Garbanzo Flour � Cold Milled Flaxseed

Additional Items:

� Braggs Soy Protein Liquid Amino

� Apple Cider Vinegar � Mrs. Dash Salt Free

Seasoning � Stevia / Splenda � No Calorie Cooking

Spray � Low Sodium Vegetable

/ Chicken Broth � Fresh herbs eg

Cilantro, Thyme, Basil � Coconut Oil (for

cooking) � Chia Seeds � Dates

Rev 08/2011

Under 140lbs = Small (S) 141-224lbs = Medium (M) 225lbs+ = Large (L)

Meal Replacement

(MR) Muscle Gain

(MG) Shakes

Protein Fruit Vegetables Low/Med Glycemic

Carbs Healthy Fats

Small (S) Under 140 lbs Serving Size

MR: 1 packet

MG: 1 scoop

3 oz meat or

5 egg whites

1/2 fruit or

1/4 cup 3/4 cup

1/4 cup or

2 oz

Nuts: 1/8 cup Avocado: 1 oz

Peanut or Almond Butter: 1 Tbsp.

Olive Oil: 1/2 Tbsp. Eggs: 2 egg yolks

Medium (M) 141-224 lbs Serving Size

MR: 1 packet

MG: 2 scoops

5 oz meat or

8 egg whites

1 small fruit or

1/2 cup 1 Cup

1/2 cup or

4 oz

Nuts: 1/4 cup Avocado: 2 oz

Peanut or Almond Butter: 2 Tbsp.

Olive Oil: 1 Tbsp. Eggs: 3 egg yolks

Large (L) 225 lbs +

Serving Size

MR: 1 packet

MG: 3 scoops

8 oz meat or

12 egg whites

1 large fruit or

3/4 cup 1 1/2 cups

3/4 cup or

6 oz

Nuts: 1/4 cup Avocado: 2 oz

Peanut or Almond Butter: 2 Tbsp.

Olive Oil: 1 Tbsp. Eggs: 4 egg yolks

Choose From: Meal Replacement

Shakes

Muscle Gain Shakes

**If you do not

eat enough protein based on

this chart, it is highly

recommended to incorporate

Muscle Gain as a protein

substitute.

White Fish, Salmon,

Tuna, Chicken,

Turkey Breast, Ground Turkey, Egg Whites

**Rinse

canned tuna or chicken

before using

Grapefruit, Green Apples,

Peaches, Pears,

Any berries, Plums, Prunes,

Papaya, Oranges,

Cantaloupe, Honeydew,

Kiwi, Banana, Cherries,

Figs, Lemon/Lime

Asparagus, Any green salad, Green beans,

Peppers, Spinach, Onions,

Tomatoes, Cucumbers,

Celery, Cauliflower,

Collard Greens, Cabbage, Broccoli, Zucchini

Sweet potato, Yams,

Brown rice, Oatmeal,

Black beans, Quinoa

Nuts: Almonds, Cashews, Walnuts,

Seeds

Avocado, Peanut Butter, Almond Butter,

Olive Oil, Eggs Yolks

Do Not: Do not add any fruit, milk,

juice

Do not fry No skin

No breading

Do not choose canned or

dried

Do not cook in oil

Do not choose instant rice or

oatmeal or add oil to the

carbs

Nuts: Do not use sugar coated or

salted nuts. Peanut Butter: Do

not use PB with added sugar, oil or

salt. Olive Oil: Do not cook – use only

raw. When to

have: MR – Meal 1 or Substitute for Meal 3 or 5

MG – Substitute for any protein

Meal 1 - 6

Meals 3 & 5 Meals 2 & 4 Meals 3 & 5 Plus add more green veggies

at any time

Meal 3 Meals 2 & 4

Breakfasts: (Or for any time really!)

The Berry Brendon Shake 1 Berry Meal Replacement Shake scoop or packet 1 Banana 1/4 to 1/2 cup of Almond milk (I didn't measure), 2 handfuls ice cubes Blend in the blender; pulse because it didn't want to mix, add strawberry for garnish. Then sit back and remind yourself, "I know it tastes like it's gotta be bad for you but it's not, it's good...it's ok, I'm not doing anything wrong.” (Contains: one serving of fruit, ) Elizabeth Ames’s Salmon Poached Eggs Florentine 1 cup fresh spinach, coarsely chopped 1 Tbsp. veggie broth 3 oz. leftover salmon steak 2 eggs

Poach eggs. Meanwhile put spinach and broth in med-high skillet. Chop salmon steak left overs. Stir spinach until wilted, add salmon. Cook until leftover salmon is warm. Plate spinach/salmon, add poached eggs on top. So good I didn't miss the cheese!! (Contains: 1 serving of Protein, 1 serving of Healthy Fat, 1 one serving of Vegetables) Marianne’s Madd about Nutz Shake 1 Chocolate Mocha Meal Replacement Shake 1 banana (optional) 3 Tbsps. sun nut butter 2 handfuls of ice Blend in the blender to desired consistency. (Contains: 1 serving of Health Fat, and 1 serving of Fruit with optional banana) Overnight Quinoa Porridge Cooked Quinoa 1 scoop Vanilla Protein powder 2 Tbsp Flax seeds or meal

2 Tbsp Chia Seeds Coconut milk

Stir together quinoa and seeds. Put mixture a mason jar or Tupperware with a lid, and pout in enough milk to cover quinoa. Refrigerate overnight. Serve garnished with nut butter, berries, or baked apples. May substitute soy milk or almond milk.

11 | P a g e

Overnight Steel Cut Oats ¼ c Dry TJ Quick Cook Steel cut oats 2 Tbsp. Chia seeds 2 Tbsp. Flax seeds

1 scoop Protein powder Coconut or Almond milk Stevia to taste

Stir together oats and seeds. Put mixture a mason jar or Tupperware with a lid, and pour in enough milk to cover oats, plus an extra Tbsp. or two of water. Refrigerate overnight. Serve garnished with nut butter and berries. Misty Latta’s Advo Breakfast Egg Whites (# per size) ¼ Onion, chopped ½ bell pepper, chopped Fresh basil ½ c Leafy greens Flax seeds Sauté onion and peppers until nearly desired tenderness. Scramble in egg whites. Add basil, greens, and seeds. Pumpkin Pancakes ½ cup brown rice flour ½ cup millet flour ¼ cup tapioca flour 1 teaspoon baking powder ½ teaspoon baking soda ¼ teaspoon sea salt 1 teaspoon cinnamon

¼ teaspoon nutmeg 1 cup coc/almond/rice milk 6 tablespoons pumpkin puree (or canned organic pumpkin) 1 large organic egg 1 tablespoon applesauce

Whisk together the flours, baking powder, baking soda, salt, and spices in a mixing bowl. Set aside. In another bowl or Pyrex glass measuring cup whisk together the remaining ingredients. Add the wet ingredients to the dry and whisk together well. Heat a heavy-bottomed stainless steel skillet over medium to medium-low heat. Add Pam. Wait until your pan is thoroughly heated before cooking the pancakes. Begin making the pancakes by pouring ½ cup measurements of batter at a time into the hot skillet. Cook for 60 to 90 seconds on each side.

12 | P a g e

Banana Almond Butter Muffins 1 c Roasted almond butter 4 lg Organic eggs 3 med Ripe bananas 2 tsp Vanilla

6 Tbsp Coconut flour ¾ tsp baking soda ½ tsp sea salt

Preheat oven to 350°F. Line a 12-cup muffin pan with paper liners. Place all ingredients into food processor fitted with “s” blade and process until smooth. Scoop batter into muffin cups. Bake for 25 to 30 mins. Cool on wire rack. Peanut Butter Cup Shake 2 scoops Chocolate Muscle Gain 1 ripe Banana

¼ c Creamy Organic peanut butter

Combine all ingredients in a blender and process until smooth. Peanut Butter & Jelly Shake 1 Advocare Vanilla Meal Replacement Shake

1.5 oz. Frozen strawberries 2 Tbsp. Organic Creamy Peanut butter

Combine all ingredients in a blender and process until smooth. Coconut Flour Pancakes 2 Eggs 1 Banana ¼ c Coconut flour ½ c Almond milk

1 tsp. pure Vanilla 1/2 tsp. Baking powder 1/4 tsp. Cinnamon

Beat eggs until fluffy, then add all ingredients. Mix well. Cook on med-high griddle, greased with coconut oil, or no calorie cooking spray. MRS Protein Pancake MRS of choice 2-3 Egg whites 1 Egg (if you need a healthy fat) 2-4 Tbsp water Mix ingredients together. Whip egg whites for a fluffier pancake. Add water until batter reaches desired consistency – more for thinner crepe style, less for taller hotcake style. Heat skillet and coat with no calorie cooking spray or coconut oil. Experiment with MRS flavor and seasonings – for example, vanilla with cinnamon. Serve with a dollop of nut butter or berries and coconut whip cream.

13 | P a g e

Savory Zucchini Fritters 2 cups shredded zucchini (about 2 medium zucchini) 3 eggs 1 Tbsp. almond flour (sifted) 1/2 tsp. sea salt 1/4 tsp. freshly ground black pepper Pam cooking spray Shred zucchini by hand or in a food processor (rough chop) and set aside (if it is very wet, lightly blot it dry with a paper towel). In a large bowl, beat eggs together. Beat eggs and almond flour together. Note: almond flour often has clumps, which is why sifting is important. Mix shredded zucchini, sea salt and freshly ground black pepper together, and combine with egg mixture. Meanwhile, set a large cast iron skillet over medium-low heat. When hot, add cooking spray and bit of water to coat the bottom of the pan. Spoon the mixture into the pan in desired sized fritters. Serve warm or at room temperature. Optional: add other spices or fresh herbs to the recipe in step 4. (Contains: ½ serving Protein, 1 serving Health Fat, and 2 servings Vegetables) Fried Eggs and Sweet Potato Hash Pam 1 medium sweet potato or yam, peeled and diced into 1/2" cubes 1/2 yellow onion, diced 2 nitrite/nitrate free chicken or turkey sausage links, sliced 1 medium bell pepper, diced 4 eggs freshly ground black pepper In a large skillet, spray Pam medium heat. Add the onions and sweet potatoes, and sauté for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and 1 Tbsp. of water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Meanwhile, fry eggs in 1 teaspoon coconut oil in med-high skillet. Season with freshly ground black pepper and serve over sweet potato hash. (Contains: 1 serving Carbohydrate, 1 serving Vegetable, 1 ½ serving of Protein, and 1 serving Healthy Fat.)

14 | P a g e

Easy and Delicious Sausage Frittata 1 lb mild Italian turkey or chicken sausage 1 medium sweet potato, peeled and grated

4 green onions, diced 10 eggs Pam or no calorie cooking spray Pepper to taste

In a large oven proof skillet add Pam. Crumble in sausage (remove from casing if necessary) and brown. Add shredded sweet potato and cook until the potatoes are tender. Add diced green onion and sauté together with sausage and sweet potatoes for another 2-3 minutes. Evenly spread the sausage mixture over the bottom of the pan. Whisk together the eggs, and pour evenly over the meat, sweet potato, and green onion mixture. Sprinkle all over with black pepper. Cook for about 3 minutes or until bubbly and you can see that the edges of the frittata are almost done. Transfer to the oven and cook under the broiler on low until the frittata is cooked all the way through. Overnight Banana Coconut Oatmeal Very ripe bananas 1 c Steel cut oats 2 cans Light coconut milk ½ c Water Ground flax seed

Vanilla Cinnamon Nutmeg Shredded apples

Add all of the ingredients to a slow cooker. I have a 6-1/2 quart slow cooker, but 3-1/2 quarts is big enough for this recipe. I can double the recipe in my slow cooker when I'm feeding more than 4 or 5 people. Stir it. Put on the lid. Set it to cook on low for 7 hours. That's how long it takes in my slow cooker, anyway. The cooking time can vary greatly from one slow cooker to another. Cook overnight, wake up to the sweet aroma of bananas and coconut milk. Don't lift the lid until it's done! Incredible Berry Hulk Pancakes ½ c Oats 1 scoop Vanilla Protein powder 1 Tbsp. Stevia 1 tsp. Baking powder 1 Tbsp. Flaxseed 1 Tbsp. Hemp Hearts 1 Tbsp. Chia seeds

1 c Spinach 1 tsp. Coconut Oil ¼ c Egg Whites Splash unsweetened Almond Milk ¼ c Berries of Choice ½ c Berries of Choice (topping) ¼ c Plain Coconut yogurt

Preheat a skillet or griddle and spray with non-stick cooking spray. Blend all ingredients (except berries for topping and yogurt) in a blender or food processor until smooth. Cook each pancake for 1-2 mins per side. While pancakes are cooking, put reserved berries in a microwave safe dish and microwave 60 seconds or until saucy. Layer each pancake with yogurt and top with berries.

15 | P a g e

“Irish Eggs” 2 lbs Ground turkey 8 lg Eggs 1 med Zucchini 1 c Kale leaves 1 Tbsp. Worchester Sauce or Braggs 1 Tbsp. Tomato paste ½ Onion ½ Tbsp. Garlic, minced

Salt and Pepper to taste

Hard boil 7 eggs, peel shell and set aside. In food processor blend zucchini, kale and onion. Add to large bowl with ground turkey and last egg. Add all other ingredients and mix well. Use mixture to form a ball around the hard boiled eggs. Prepare baking dish with no calorie cooking spray and add meatballs. Cover with foil and bake at 400°F for 1 hour. Egg Bake ½ c Sweet Potato, shredded 1 Red bell pepper, chopped 1 Green bell pepper, chopped ½ Onion, chopped Large handful fresh spinach, coarsely chopped 1 lb Chicken sausage 10 eggs Splash Almond milk Dash Black Pepper Preheat oven to 350°F. Press shredded potato into bottom of a pie plate and place in the oven while it preheats (at least 10 minutes). Sauté in 1 Tbsp. water or veggie broth chopped peppers, onion, spinach and sausage. Remove potato pie from oven, and pour sautéed mix on top. Mix eggs with pepper and almond milk, and pour over top of all. Bake for 25 minutes or until the center is no longer watery. Mini Crustless Quiche 3 farm fresh eggs (can use just whites) Handful of kale or spinach pulsed 2 mini peppers pulsed Bunch of cilantro Salt free seasoning blend Preheat oven to 350°F. Beat eggs, stir in pulsed ingredients and seasonings. For mini muffin tin as pictured, bake 7-9 minutes. Use any flavor / veggie combo, add chicken or turkey – the possibilities are endless!

16 | P a g e

Quinoa Pancakes 1 c cooked Quinoa ½ c Oats ½ c Gluten Free flour (almond, coconut, oat etc) 2 tsp. Baking powder ¼ tsp. Sea salt

1 tsp. Cinnamon 1 sm Banana 1 Egg 1 c Almond, Soy or Coconut milk 2 tsps. Coconut oil, melted

Process ingredients in a blender until smooth. Cook 1/3 c dollops on a medium heat griddle with a dab of coconut oil or nonstick pan spray. Cook about 3 mins per side. Optional – sub part of the flour with protein powder.

17 | P a g e

Soups and Chili:

Mexican Chicken Chili 1 zucchini chopped 2 can black beans, rinsed & drained 2 can pinto beans, rinsed & drained 2 can garbanzo beans, rinsed and drained 2 can chicken broth (14 1/2 oz each) 1 (16 oz) jar thick & chunky salsa

1 can tomato sauce 1 can crushed tomatoes 6 cup shredded cooked chicken 1 garlic clove pressed 1 1/2 - 2 TBS chili powder 1 tsp ground cumin

Combine all ingredients and bring to a boil. Reduce heat & simmer 30 min. (Contains: 1 serving Protein, 1 serving Vegetable, 1 serving Carbohydrate) Lemon Turkey Soup 6 cups Chicken broth 1 Red onion, chopped 2 cups Cooked brown rice 2 cups Diced cooked turkey

1/4 tsp pepper 1/4-1/3 cup lemon juice 1/4-1/2 cup minced fresh cilantro

In large pan, combine broth, soup, rice, turkey and pepper. Bring to a boil. Simmer for 10 min. Remove from heat and stir in lemon juice and cilantro. (Contains: 1 serving Protein, 1 serving Carbohydrate) Becky Murdoch’s Comforting Taco Soup Chop and measure proper serving size for your weight of: bell peppers, onion, garlic (whatever vegetables you like) 1 can black beans, drained and rinsed

3-8 oz. Chicken, cooked and chopped Fresh tomato, chopped 2 c Low sodium chicken or vegetable broth Taco seasoning

Heat broth over med-high heat, in medium sized sauce pan. Cook veggies in broth until soft. Dump in everything else, heat thru, top with a bit of avocado. Recipe may be multiplied for more servings. (Contains: 1 serving Vegetables, 1 serving Carbohydrate, 1 serving Protein, 1 serving Healthy Fat)

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Butternut Squash Soup 1 butternut squash Peeled, and diced in cubes or cut in half seeded and placed down on sheet works too. 2-3 Parsnips (look like white carrots), peeled and diced 2-3 Carrots, peeled and diced 4-8 cloves of roasted garlic depending on how much you like garlic. Roasted is sweeter and mellow in flavor. I just roast a whole head and add as much as I think tastes good. 1-2 leaks, split in half, rinsed and chopped 1/2 onion

2-6 sprigs of fresh thyme 1 carton of veggie stock or chicken stock.

Preheat oven to 375°F. Place all diced veggies (squash, carrots, parsnips) on a sheet tray, add a little oil to prevent sticking and salt/pepper, you may need 2 or 3 trays as it comes out to be a lot of veggies. Roast in preheated oven for 25-40 mins until fork tender and nicely browned. To roast garlic cut off the top wrap in foil and place in oven, add oil if you want to coat the whole head check garlic after 15 minutes could take up to 30 depending on the size. While veggies are roasting add your chopped leak, onion and thyme to the pan on med heat and cook for about 5 minutes until tender and translucent. I just turn off the head and wait till my garlic is roasted and then add in the whole cloves saute a little more and add in about 2-3 cups of the stock and simmer while the veggies are finishing in the oven. Once the veggies are all cooked, puree all the veggies along with the leak/stock in a food processor, blender or in the pot with an immersion blender. It will get thick so add more stock if needed. You will have to do this step in batches as you don't want it to splatter out of the blender/processor. Add back to pan, taste and adjust seasonings and consistency with more stock if you want a thinner soup. Then you’re done super easy! * you can add any veggie: Sweet potato, turnip, celery root, rutabaga, and apple as well its pretty versatile, and I've made it many different ways. (Contains: 1 serving Vegetable, 1 serving Carbohydrate, add sausage as in picture for 1 serving protein) Fiesta Chicken Soup 1 onion chopped 3 cloves garlic, minced 2 Chicken breast, cooked and chopped 1 Quart Chicken Broth 2 cans Diced Tomatoes 1 Tbsp. Cumin

2 tsp Chili Powder 1 tsp Oregano 1 can Green chilies 1 can Black Beans, rinsed and drained 1-2 Bell peppers, chopped

Sauté onion and garlic in soup pan. Add remaining ingredients and bring to simmer. Simmer approximately 20 minutes, until chicken is heated, vegetables have softened, and flavors have incorporated. (Contains: 1 serving Protein, 1 serving Vegetable, 1 serving Carbohydrate)

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Creamy Pumpkin Curry 1 small sugar pumpkin 2 lbs of chicken, cooked, chopped 2 sweet potatoes, sliced 1 medium yellow onion, diced 4 small zucchinis, diced 14 oz almond milk Fresh diced cilantro for garnish

1 cup chicken stock 1 teaspoon fresh grated ginger 1 teaspoon crushed garlic 1 teaspoon coriander ½ tablespoon turmeric powder sea salt to taste

Preheat oven to 350°F. Cut the pumpkin in half and remove the seeds (save them for roasting). Place the pumpkin cut side up in a glass baking dish with about a cup of water in the bottom of the dish and bake for 45 minutes – 1 hour. In a large soup pot, sauté the onion and potatoes in pam and bit of stock over medium heat until the onions become translucent. Turn up the heat on the onions and potatoes to medium high. Let it sizzle and then turn down to medium low and let it simmer. While simmering, scoop the roasted pumpkin into a food processor or blender along with the remaining coconut water from the can, the chicken broth, and all of the spices. Process or blend until completely smooth. Add the zucchini to the soup pot and pour the pumpkin mixture into the pot as well. Mix well and bring to a simmer. Add the chicken to the soup, warm. Serve in bowls topped with fresh diced cilantro. Caldo De Pollo 1 chicken carcass 5 peppers, diced 1 red onion, diced 1 14.5oz can diced tomatoes 1 cup Salsa Verde (I like the Trader Joe’s brand) or even better homemade pico

½ Tbsp. garlic powder 1 Tbsp. cumin 1 Tbsp. dried oregano 1 tsp. smoked paprika 1/8 tsp. cayenne pepper Sea salt and black pepper to taste

Place chicken carcass in a large soup pot and add enough water to cover, bring to a boil and simmer for 2 hours or until all the meat has fallen off the bone. Pick out the bones and discard. Add another 4-6 cups of water to bring back to a soup-like consistency. After you have removed all the bones from the soup pot, add 4-6 more cups of water if needed back to the pot to bring to a soup like consistency. Add all remaining ingredients, mix well and simmer for another 30-45 minutes. Taste and add more seasoning if desired. If you like it spicier kick up the cayenne pepper and cumin!! Top with diced avocado and cilantro!

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Chard, Bean & Sausage Stew 1 Tbsp Olive oil (or vegetable broth) 1 Onion, finely chopped 6 oz. spicy smoked turkey or chicken sausage, chopped 4 Cloves garlic, minced 2 tsp. Smoked paprika

1 can crushed fire roasted tomates 1 can cannellini beans, rinsed 2 bunches swiss chard, center rib discarded and leaves cut into 1 inch ribbons Salt and pepper

In a large pot, heat olive oil (or vegetable broth) over medium heat. Add onion and cook until golden, about 7 minutes. Add sausage and cook until browned, about 3 mins. Stir in garlic and paprika and cook for 1 min. Stir in tomatoes and bring to a boil over med-high heat. Cook, stirring, until almost dry, 2 mins. Add 6 cups water and bring to a boil. Lower the heat, stir in beans and simmer for 15 mins. Stir in chard and simmer until tender, about 5 mins. Season with salt and pepper. Mole Topped Sweet Potatoes 4 med Sweet potatoes, cut into wedges 1 ½ c Chicken stock ¼ c almond or peanut butter 1 ½ lbs. Ground turkey 2 Tbsp. Chili powder or ancho chili powder 1 ½ tsp. Ground cumin 1 ½ tsp. Sweet paprika ½ tsp. Allspice

2 Tbsp. Golden raisins or currants, chopped (optional) 1 Tbsp. Unsweetened cocoa powder Pinch ground cinnamon 1 Onion, chopped 3-4 cloves Garlic, finely chopped 1 can Diced tomatoes with green chilies 2 Tbsp. Toasted sesame seeds

Preheat oven to 450°F. On a rimmed baking sheet, toss sweet potatoes with a drizzle of olive oil (or vegetable broth) salt, and pepper. Roast, turning once, for 20 mins. Meanwhile, in a medium saucepan, combine stock and nut butter. Keep warm over low heat. In a large skilled, heat a drizzle of olive oil (or vegetable broth) over med-high heat. Add the meat and stir in chili powder, cumin, coriander, paprika, allspice, salt and pepper. Brown the meat, stirring for 10 mins. Stir in raisins, cocoa and cinnamon. Add onion and garlic, partially cover, lower heat to med and cook until softened, about 7 mins. Stir in nut butter-stock mixture and tomatoes; simmer for 5 mins. Stir in sesame seeds. Spoon mole chili over sweet potatoes. Top with fresh scallions, jalapenos etc.

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“Creamy” Cauliflower Soup (6 servings) 8 c. veg broth 1 whole head of garlic, roasted at 400° for 30 min, and cooled 2-3 leeks (just the white part, chopped) 1 whole head of cauliflower, chopped

1/4 c. of raw, unsalted cashews (soak in water for ~30 minutes and then drain) Brown rice, quinoa or millet ball in the middle of the soup 4 T. fresh chives touch of sea salt

In a large soup pot, sauté leek until soft (3 min). Add cauliflower and mix. Squeeze in roasted garlic. Cover with vegetable broth and bring to a boil. Reduce to medium heat and simmer partially covered for 30 minutes. Mash along the way while stirring with a slotted spoon against the side of pot. Cool enough until you can put batches, along with the drained, soaked cashews in a blender or food processor. A stick blender works well too. Reheat and serve with grain, chive and salt to taste. Slow Cooker Turkey Chili 1 lb lean Ground Turkey 1 med Onion 1 28oz can Diced tomatoes 1 8oz can Tomato sauce 1 4oz can Green chilies, diced

1 14oz can kidney beans, rinsed 1 14oz can black beans, rinsed 1 14oz can garbanzo beans, rinsed 1-2 Tbsp. Chili Powder

Brown turkey with chopped onion. Dump all ingredients into slow cooker and stir together. Cover, cook on high 6-8 hours.

Trish Garney’s Cauliflower Soup 1 head Cauliflower, chopped 3-4 celery stalks, chopped ½ onion, chopped

1 quart low sodium chicken or veggie broth

In sauce pot, cook celery and onions until tender. Add cauliflower and cook for a few additional minutes. Add broth and enough additional water to completely cover the vegetables. Bring to a boil, reduce temperature and simmer until cauliflower is tender, then transfer to a food processor or blender to puree. Serve warm or cold. Optional ingredients: white beans – add to soup with cauliflower, or garnish with turkey bacon.

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Gretchen Jackson’s “Garbage” Kale Soup 1 bunch Kale 2-3 cans beans, drained and rinsed 1 qt Broth Left over protein or sausage Herbs (cilantro, basil) Peppers (bell, jalapeno) Extra Veggies if desired This is a great soup for leftovers! Remove fibrous heart from kale bunch, and chop. Add all ingredients plus a few cups of water. Bring to low boil and simmer until kale is soft. Be creative with additions.

Quick Chicken Quinoa Soup Cooked Quinoa Low sodium stock (veggie or chicken)

Precooked shredded chicken Vegetable of choice

This can be a great quick lunch made on the stove or in the microwave. Scale to the number of people serving. Because the protein and quinoa are precooked, all you need to do is heat. Broccoli “Cheese” Soup 3 c Celery root, peeled and chopped 6 c Fresh broccoli 1 head Garlic 1 small Onion 1 c Nutritional yeast

2 ½ c Unsweetened coconut or almond milk 1 c Low sodium Vegetable or Chicken broth

Roast the head of garlic, and steam all of the vegetables. Place all ingredients in a blender or food processor and process until smooth. Adjust liquid to desired consistency.

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Chicken Verde with Mexican Brown Rice 2 lbs Chicken 2 tsp Cumin 2 pinches Kosher salt Fresh ground black pepper, to taste 4 Bell peppers, chopped

1 c fresh Cilantro 4 cloves Garlic 1 Onion, chopped 1 Jalapeño, chopped 6 Tomatillos, quartered

1 Green bell pepper, chopped 1 Onion, chopped 3 cloves Garlic, minced 1 tsp Chili powder

1 Tbsp dried Cumin 15 oz canned Diced tomatoes 1 c Brown rice 2 ½ c Water or Broth

Add chicken, 2 tsp cumin, salt, 4 chopped peppers to slow cooker. In a blender or food processor add cilantro, 4 cloves garlic, 1 onion, jalapeno, and tomatillos. Blend, adding a bit of water if needed. Add to slow cooker, stir to combine. Cook on low 6 to 10 hours. About 45 minutes prior to serving dinner: Prepare a sauté pan with no calorie cooking spray, and heat over medium heat. Sauté remaining peppers, onion, garlic and spices until tender, about 5 mins. Add in tomatoes, rice and water, bring to a boil. Lower heat to low, cover and let cook 45 mins. Fluff rice, serve chicken verde over a bed of rice, enjoy!

Italian Chicken Sausage and Sun Dried Tomato Stew Italian Chicken Sausage 2 Tbsp. Organic tomato paste ¼ c Sundried tomatoes 1 tsp. minced garlic ½ Onion, sliced Basil 1 Tbsp Italian seasoning 1 c Green beans 1 c Kale leaves ¼ c Cherry tomatoes Brown sausage in cast iron pan with onion slices. Deglaze pan with water to bring up the yummy flavors, then add tomato paste, sundried tomatoes, garlic, basil and seasoning. Stir and simmer. Add green onion, kale and tomatoes. Simmer until desired tenderness and serve.

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Main Dishes: Carly Brooke Swain Skillet Chicken or turkey sausage of your choice, cut up (Trader Joes is lowest in sodium) Veggies of your choice Organic Chicken stock

Fresh garlic, minced Mrs Dash salt free seasoning of your choice Pam or other no calorie cooking spray

Spray large skillet with Pam. Add a bit of organic chicken stock, fresh garlic and Mrs. Dash. Add sausage and sauté until nearly browned. Add veggies; I used peppers, onions, zucchini, green beans, jalapenos, etc (Portion ingredients to the proper serving size for your weight and it will contain 1 serving of Protein and 1 serving of Vegetables.) Zucchini Tuna Boats 1 can of tuna, rinsed Water Lemon juice Dill No salt seasoning Mustard 1 zucchini 1 Tomato, sliced Dried basil

Cayenne pepper

Mix tuna with water (to make it a little "creamy") and lemon juice, then season with dill, no salt seasoning, and a tiny bit of mustard. Hollow the seeds out of the zucchini and top with the tuna "salad". Then top with tomato slices, dried basil and cayenne pepper. Broil in oven until browned to your liking. (Contains 1 serving of Protein, 1 serving of Vegetables) Jenifer Marsh Chicken Toss 2 Chicken breasts, boiled and chunked Garlic Onions Bell Pepper

Green beans Asparagus Taco Seasoning 1 can black beans, drained and rinsed.

Sauté chicken breasts with taco seasoning (aprox 1 tsp) until warmed. Separately sauté garlic, and vegetables with a bit of taco seasoning (aprox 1 tsp). When vegetables are sautéed to desired tenderness, Measure out appropriate serving sizes for your weight, and toss with appropriate serving of black beans. (Contains: 1 serving of Protein, 1 serving of Vegetables, 1 serving of Carbohydrate)

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Creamy Avocado and Spinach Chicken Pasta 1 spaghetti squash, halved lengthwise, seeds removed 2 avocados, pits removed 6 cups of fresh spinach (or more, if you’d like) 1lb chicken, diced ½ yellow onion, diced ½ cup fresh basil, stems removed

3 garlic cloves, minced juice of 1 lemon 3 tablespoons olive oil, divided 1 tablespoon parsley, divided 1 tablespoon thyme, divided 1 tablespoon garlic powder, divided salt and pepper, to taste

Preheat oven to 400 degrees. Cut spaghetti squash in half, lengthwise, and remove the excess seeds and strings. Place open side down on a baking sheet and cook for 20-25 minutes or until spaghetti squash is soft when pushed, the skin or the threads easily come out when you take a fork to it. While spaghetti squash cooks, place a tablespoon of olive oil in a medium saucepan over medium heat. Add two minced garlic cloves to your hot pan and then toss in spinach. Let spinach wilt down, then place into food processor and set aside. In the same pan, add diced chicken and onion to cook down with ½ tablespoon each of parsley, thyme, garlic powder, and salt and pepper, to taste. While chicken cooks down, add 2 avocados to food processor mixture along with lemon, fresh basil, ½ tablespoon each of parsley, thyme, and garlic powder and salt and pepper, to taste. Puree until smooth, then add 2 tablespoons of olive oil. Once spaghetti squash is done cooking and cooled, de-thread spaghetti squash and place threads in a large bowl. Add chicken that has cooked completely through and top off with spinach and avocado sauce. Mix thoroughly and top with a bit of basil. Caribbean Citrus Chicken Skillet Low Sodium chicken sausage, sliced 1 Yellow bell pepper, seeded and sliced ½ Red onion, chopped ½ c Fresh green beans ½ Cucumber, sliced

½ c fresh broccoli florets 1 tsp. Cumin, crushed Mrs. Dash’s no salt seasoning 1 Lime ½ Avocado, slices 1 c Baby spinach

Sauté sausage until nearly browned, add all chopped vegetables (except cucumber) and seasonings, squeeze lime into skillet. Wilt spinach either in a separate skillet over med heat with a small amount of water, cover. Add cucumber to skillet for the last minute or two so that it doesn’t overcook. Plate over wilted spinach, garnish with avocado.

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Baked Turkey Meatballs with Spinach 2 tablespoons olive oil 1 large onion, finely chopped 2 garlic cloves, finely minced 1 teaspoon salt 1/2 teaspoon ground black pepper 1/4 teaspoon dried thyme leaves 1/2 teaspoon dried oregano 1/4 - 1/2 teaspoon crushed red pepper flakes (optional - adjust to your preference)

16 oz frozen chopped spinach (defrosted, drained, and squeezed to remove excess water) 2 tablespoons Worcestershire sauce 1/3 cup chicken broth 2 1/2 lbs lean ground turkey 2 large eggs

Preheat oven to 400°F. Prepare a large baking sheet by lining with foil or parchment paper and spraying with cooking spray. In a frying pan on medium heat, heat olive oil until hot. Then add onion, garlic, salt, pepper, thyme, oregano, and red pepper flakes. Sauté until onion is tender (about 5-6 minutes total time). Add spinach to pan and combine with onion mixture. Add Worcestershire sauce and chicken broth and mix well to combine. Cook until most of the liquid has cooked out (evaporated). I don't have much liquid in my pan after I combine all these, but it will depend on how well you drained your spinach. Remove from heat and allow to cool to room temperature. In a large bowl, combine the turkey and egg. Add cooled onion/spinach mixture to the meat. I do all of this step with my hands, but you can use a spoon if you prefer. With your hands, create meatballs that are about 1 - 1 1/2 inches in diameter and place them on the baking sheet. Leave a little bit of space between each meatball. When you are done shaping your meatballs, you will probably have about 40-42 meatballs from this recipe. Don't need that many? Freeze them after baking or cut this recipe in half (but I say freeze them and then you've done the work only once and have a future meal). Bake until your meatballs are cooked through with an internal temperature of 160 degrees F - which was about 20 minutes for my oven. Remove from oven and serve as desired. No Mayo Chicken Salad Chicken breast, cooked, shredded Avocado, mashed Cilantro, chopped

Green onion, chopped Salt Lime juice

Combine all ingredients until reaches desired consistency. Enjoy! Tuna may be substituted for chicken.

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Chili Cilantro Lime Crockpot Chicken One large free-range organic whole chicken. Mine was 6# for a 6 quart slow cooker. Dry rub (black pepper, chili powder, cayenne powder, ground cumin). I used about a tsp each of pepper, cumin, and a tablespoon each of the chili powder and cayenne . 1/2 cup of lime juice (about 2 limes). 1 extra whole lime for stuffing inside your chicken (yes that makes 3 limes total). 2 generous handfulls of fresh cilantro. 3 cloves of garlic. Chicken stock Wash your chicken off under cold tap water and then dry with paper towels. Dust your chicken with pepper, and apply an even coating of chili powder, cayenne, and cumin to your taste. There is no magic amount or formula to use, yet do try to cover the whole bird with some spice. This also helps give the golden brown color you see in the picture. In a blender or food processor, combine your lime juice, cilantro, garlic, and chx stock. Pulse until an even consistency is reached. Take your extra lime and poke lots of holes into it with a fork. Now dust this lime with chili powder and stick it into the cavity of your chicken. Find a ziplock bag or crock pot liner large enough to hold your whole bird. Place your bird in the bag and pour your wet marinade over it. Use your hands to make sure the marinade is applied evenly around the chicken and under the skin, this is the important part. You can puncture the chicken breasts a few times with a knife for the marinade to seep into, yet this is not necessary. Making sure you get the marinade well applied and under the skin will do the trick. Seal your bag tight so that the marinade is making contact with the chicken all over. I used a crock pot liner bag which I pulled tight around the chicken and marinade, and then stuffed that into another large ziplock bag. Let your chicken marinade overnight. I know, you have to wait, but the morning will be true dump-and-go style cooking. Place your chicken in your slow cooker along with any marinade left over in your bag. Cook on low for 6 to 8 hours. I would recommend closer to 6. It will be glorious. Seriously Easy Turkey and Veggie Stuffed Peppers 1 lb Ground turkey Veggie Stock Parsnips Onion Garlic

Celery Kale Sweet Potato Cauliflower 4-6 Bell peppers

Preheat oven to 350°F. In skillet, brown turkey with veggie stock. Place all veggies into food processor and pulse until coarsely chopped. Mix veggies and turkey. Deseed bell peppers, and fill will meat mixture. Place on baking sheet and bake for 25 minutes.

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Date Night Pizza 2 cups cooked, riced Cauliflower (“rice” it by chopping it finely, using a food processor, cheese grater, or smashing it with an avocado tool) 2 eggs 1 teaspoon Fennel

2 teaspoons Oregano 4 teaspoons Parsley

Toppings of your choice. (I went with some fresh marinara sauce,, turkey sausage, shredded chicken, etc, and topped it with a generous sprinkling of fennel, oregano, parsley, basil, and thyme.) Preheat oven to 450°F. In a bowl, mix together cooked, riced cauliflower, eggs. Spread dough mixture onto a baking sheet or pizza pan. Make it as thick or thin as you’d like. Sprinkle with the herbs. Cook in oven for 15-20 minutes, until desired doneness is reached. Some edge-burning is normal. Remove from the oven, turn the oven off, and cover with your favorite pizza toppings. I recommend covering the entire crust with toppings for ultimate deliciousness. Any plain crust around the edges just ends up tasting like cauliflower, but, with the sauce and stuff on top, it all just tastes like regular pizza. It’s like magic! Turn your broiler on High. Place your pizza with toppings on the top rack near the broiler. Watch it until the cheese melts and bubbles and until the toppings look the way you’d like. I broiled ours for almost 10 minutes because I like really crispy! Remove from oven. Dough will typically be drier around the edges and softer in the center of the pizza. I used a spatula to serve it up, and we ate it with a knife and fork – it was too soft for pick up. Mango Coconut Chipotle Chicken 1 pound of chicken (breasts or thighs). 1 can of coconut milk (we use TJ’s light coconut milk)

1 large softball sized mango or 2 small mangos. Look for one that is not quite ripe yet, nice and firm. 1 tablespoon of dried chipotle flakes.

Dump can of coconut milk into slow cooker. Peel mango and cut it into large and medium cubes. Throw mango cubes along with the mango’s pit into slow cooker. The meat on the pit will add flavor. Cut chicken into cubes as well. Dump them into cooker. Add chipotle flakes and stir well. Cook on high for 3 hours or on low for 5 to 6 hours. This recipe is a great blend of sweet and spicy. It will be sweet with the mango, so it’s your call if you want to add extra chipotle flakes to balance things out. We love the heat, so we added slightly more flakes at the end. Dried chipotle flakes aren’t easy to find at your common grocer, yet they are a great thing to have on hand in your kitchen. Just remember to toss your mango “bone” out when you serve. This one works very well on top of “riced” cauliflower and garnished with lime. Enjoy!

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Turkey Meatloaf Cupcakes with Sweet Potato Frosting 1 lb Ground Turkey 1 Onion 1 Bell Pepper 2 c Spinach ½ c Coconut Flour 2 Eggs Braggs Liquid Aminos 1 lb Sweet Potatoes, cooked and peeled ¼ c Hemp Hearts Preheat oven to 375°F. Pulse in food processor onion, bell pepper and spinach. Add dash of Braggs Liquid Aminos if needed for processing. In large bowl, mix eggs, meat, pulsed veggies and coconut flour. Line large muffin tin with papers, spray with no calorie cooking spray and fill with meat mixture. Bake approximately 30 minutes or until they reach an internal temperature of 160°F. Blend, mash or mix sweet potatoes until smooth. Using a frosting set or Ziploc bag with the corner cut, pipe sweet potato onto cooked Turkey cupcakes. Sprinkle with hemp hearts and return to oven to brown. Pictured with a layer of Advo-friendly ketchup. Advo Orange Chicken 1 lb. boneless, skinless chicken thighs 3 Tbsp. Chicken broth Juice of 2 oranges* Zest from 1 orange 1 tsp. fresh ginger 3 Tbsp. coconut aminos 1 tsp. chili garlic sauce or sriracha 3 green onions, chopped Rinse and chicken and chop into bite size pieces. In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. Set over medium heat and let simmer to reduce and thicken while the chicken cooks. In a sauté pan, heat 3 T of chicken stock of your choice, over medium high heat. Add the chopped chicken thighs and cook until a nice brown crust has developed on the chicken pieces, about 6 minutes. Add the chicken to the sauce pot and stir to coat with the orange sauce. Serve topped with sliced green onions. *Taste your oranges. If they don’t taste orange-y, then neither will this dish. Use tangerines if you gotta or add a teaspoon of stevia until you’re satisfied with the flavor.

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Sausage in Peppers 1 pound of ground chicken or turkey hot sausage. 5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow. 1/2 head of cauliflower, grated or chopped into a “rice” consistency. 1 small (8 ounce) can of tomato paste.

1 small white onion, medium dice. 1/2 head of garlic, minced. 1 small handful of fresh basil, minced (or 2 tsp. dried). 2 tsp dried oregano. 2 tsp dried thyme.

Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops! Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand. Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand. Let the kids do this part, getting hands messy in necessary, a spoon just won’t cut it. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more. Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours. Chicken Chile Verde with Tomatillo’s 1 pound of ground chicken or turkey or 50/50 1 pound of tomatillos, chopped into a very large dice. 1 small to medium butternut squash, peeled and cut into a small dice. 2 small cans of diced green chiles.

2 medium green chile peppers such as serranos (optional). 1 medium white onion, cut into a large dice. 1 tbsp coconut oil. 2 tsp cayenne pepper. 1 tsp paprika. 1 tsp garlic powder.

Start skillet on medium heat, adding coconut oil and spices. Add ground meat and diced butternut squash to the pan. Stir and turn occasionally until the meat is browned and the squash is soft. Add fresh chiles and onion to the pan and stir in to coat them with juices, remove skillet from heat source. Line slow cooker with chopped tomatillos and canned chiles. Dump skillet contents into slow cooker, on top of tomatillos and chiles. Cook on low heat for 4 hours. Serve as is or use bell peppers as edible bowls.

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Squash Lasagna From couponconnections.com 1 Butternut Squash (or any variety really…I have used yellow before) – peeled, seeded & sliced - If you don’t have Squash sub Sweet potatoes and slice the long way 1 Onion, minced Garlic, minced, a big scoop should do 1 package Trader Joes Uncooked Italian Chicken Sausage 1 Roasted Red Pepper

1/4 Olive Oil 16oz Tomato Sauce Pizza Seasoning Basil Salt

Pre-heat oven to 400. Then start cooking sausage. To do so remove sausage from casings and crumble and sauté on Medium High Heat. Add the onion and garlic at this time as well. Now for The Sauce: In a blender or Food Processor add your 2 (8oz) cans of tomato sauce, 1 and 1/2 tablespoons Frontier Pizza Seasoning, Roasted Red Pepper, 1 teaspoon Salt and a dash of basil. You could use fresh basil if you would like, and puree. While your food processor is still running add in 1/4 cup olive oil. Taste it, you will almost want to eat it just buy itself! *Note if you want to make your own roasted peppers just cut in half and deseed. Then place on a piece of foil skin side up. Spray lightly with olive oil and place in toaster oven on 400 until skin is blackened. Once they are done enclose in foil and let them sit for about 10-15min and peel off skin. *You can also use a jar of pizza sauce if you would like, instead of making your own. In a baking dish (9×9 ish pan) put enough sauce on the bottom to cover. Then create a layer of squash followed by the meat mixture. Repeat with Sauce, Squash, Meat until everything is used up. Make sure to leave enough sauce so the top is covered. Cook for about 45 minutes until squash is tender. It will be liquidly, but will solidify once it sits for a bit. Enjoy with some salad! One Pot Chicken 8 chicken drumsticks Sea salt and black pepper 1 Tbsp. poultry seasoning 1 medium yellow onion, cut into large chunks

4 garlic cloves, minced 1 cup diced fresh tomatoes 3-5 small zucchini, cut into large chunks

In a large skillet, add pam and over medium-high heat until hot enough to sizzle when you add the drumsticks. Generously season the drumsticks with salt and pepper, add to the hot pain and sear for 5-7 minutes, or until browned on all sides. Sprinkle the poultry seasoning on top of the drumsticks and add the onions, garlic, and tomatoes. Cover, turn the heat down to medium or medium-low, and simmer for 15 minutes. Add the zucchini and cook for an additional 5 minutes or until the chicken is no longer pink in the middle.

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Vegetable and Turkey Meatloaf 1 1/4 lb ground turkey 1 medium yellow onion, diced 1 large zucchini, shredded 1 large celery stalk, finely chopped 1 red bell pepper, finely chopped 4 garlic cloves, minced 3/4 cup old fashioned rolled oats

1/2 cup unsweetened applesauce 2 tbsp. tomato paste 1/4 cup fresh parsley, finely chopped 1/4 cup liquid egg substitute 1/2 tsp. paprika 1 tsp. salt 1 tsp. black pepper

Preheat the oven to 350 degrees. Line a loaf sized baking pan with foil. Spray a nonstick skillet with non fat cooking spray. Sauté the onion until softened – about 3-5 minutes. Add in the celery, and bell pepper, and cook for another 3-5 minutes to soften the veggies. Add in the zucchini, and garlic and sauté about 3 more minutes. In a large bowl, combine the ground turkey, oats, parsley, egg substitute, applesauce, tomato paste, paprika, salt and pepper. Fold in the veggies. Empty the mixture into your baking pan, and shape mixture into a loaf form with your hands. Bake until browned and meat inside is thoroughly cooked – about 1 hour. Remove from oven and let stand about 10-15 minutes. Cut into 6 equally sized slices. Quinoa Crusted Chicken ¾ c Cooked Quinoa 4 Boneless, skinless chicken breasts ¼ c Dijon mustard

1 Tbsp. Chopped fresh thyme Fresh thyme for garnish

Preheat oven to 300°F. Spread quinoa on a parchment paper lined baking sheet; bake until lightly toasted, 25-30 mins. Let cool, then transfer to a bowl, breaking up any clumps. Discard the parchment; reserve the baking sheet. Increase oven temp to 425°F. In a large bowl, combine chicken, mustard and thyme; season with pepper. Mix with rubber spatula to coat. Place a rack on the reserved baking sheet. Dip chicken in the quinoa, coating well on both sides, then place on the rack. Spritz the chicken with cooking spray; bake until just cooked through, 15-20 mins. Sprinkle with thyme for garnish. Buffalo Chicken Salad Advo Style Cooked chicken, shredded Romaine lettuce, chopped Celery, chopped

Cucumber, chopped Frank’s® RedHot® Sauce

Toss all ingredients together – base amounts off of portion sizes per your weight.

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Turkey Burgers 1 pound organic ground turkey 2 eggs

1 apple grated 1 cup coconut

1/2 teaspoon dried onion flakes 1/4 teaspoons garlic powder 2 teaspoon sage 1 1/2 teaspoons fennel seed 1/8 teaspoon cloves

1/8 teaspoon nutmeg 1/8 teaspoon allspice 1 teaspoon thyme 1 teaspoon freshly ground black pepper

Mix together turkey, eggs, apple and coconut. Mix seasonings together. Add seasonings to meat mixture and stir together well. Refrigerate several hours to let flavors blend. Shape into patties. Add a small amount of broth in a fry pan and cook patties over medium heat about 6 minutes each side or until they are no longer pink in the middle. Coconut Burger Buns 1 egg 1 tablespoon coconut flour 1 tablespoon blanched almond flour 1 tablespoon coconut oil (or olive oil)

Pinch salt 1/4 teaspoon baking powder Optional: 1/4 teaspoon poppy seeds, chia seeds, sesame seeds

Preheat oven to 350°F. Add all ingredients and blend together using a hand blender or small food processor. Let the batter settle for a few minutes to thicken. Split the mixture into two and spoon onto oiled parchment paper to make two 3-inch diameter pools of batter. Top with additional seeds if desired. Bake in preheated oven for 10 minutes. Use each piece as top and bottom of a burger bun. While it is baking you can throw your burger on the grill. If you're lucky the burger will be done by the time the bun is cooked! Asian Chicken Lettuce Wrap 1 inch piece of fresh ginger, diced 3 garlic cloves finely diced 3 chicken breasts, cut into cubes 1/2 teaspoon crushed red pepper 1 organic green pepper, diced 4 organic scallions (green onions)

sliced, greens and whites 2 tablespoons Braggs liquid amino pepper to taste 1 head of bibb lettuce, leaves detached, rinsed, and dried

Heat up the chicken stock in a skillet and add the ginger and garlic. Sauté for a few minutes. Add chicken and crushed red pepper and cook 5-7 minutes or until cooked through. Add green bell pepper and sauté a few more minutes. Add the scallion in last with the Braggs. If you like your vegetables cooked more, add them in before the chicken. Season to taste with pepper. Serve over 3 or 4 lettuce leaves.

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Grilled Curry Chicken 1 can light coconut milk 1 clove of garlic, minced 3 T. curry powder 3 T. lime/lemon juice 2 chopped green onions

1-2 t. of dried cilantro or a handful of fresh 1/4-1/2 t. cayenne pepper 4 trimmed, boneless, skinless chicken breasts rinsed, dried & cut up into cubes

Mix all together in a large sealed container and marinade for 2-4 hours in the refrigerator. Place on kebabs skewers and grill to 165°F internal temperature. Hot Wings Advo-Style Boneless Skinless Chicken Breast pieces Egg, beaten

Ground Flax Seed Frank’s Red Hot

Rinse and dry chicken pieces. Dip into beaten egg, then into ground flax seed. Brown in skillet. Coat in Frank’s Red Hot Sauce, then bake at 350° for 15 mins, or until fully cooked. Simple Stuffed Cabbage 1 28oz can Diced tomatoes 1 ¼ lb ground turkey, browned 1 head green cabbage, coarsely chopped – reserve 8 large leaves 1 med Onion Garlic

Chopped Vegetables (eg eggplant, zucchini) Pureed Vegetables (eg spinach, kale) No salt seasoning ½ tsp pepper

Lightly sauté chopped vegetables in broth or water. Place 1 c canned tomatoes with some juice into medium bowl. Pour remaining tomatoes with juice into nonstick 12-inch skillet. Add meat, seasoning, vegetables, and pepper to bowl of tomatoes, stir. Spoon ½ c meat mixture into each of the reserved cabbage leaves. Arrange open side up in skillet over tomatoes. Cover skillet and cook mixture over med heat 20 mins to soften cabbage. To serve, plate stuffed cabbage leaves, and spoon tomato sauce over.

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Quinoa Salmon Burgers 3 to 4 green onions, ends trimmed 1 large handful fresh cilantro or dill and parsley 1 to 2 teaspoons lemon zest (optional) or lime zest and chipotle chili powder

1 teaspoon Herbamare freshly ground black pepper 1 to 1 1/2 pounds raw wild salmon, skinned and deboned 1 cup cooked quinoa

Using a food processor fitted with the "s" blade process the green onions, cilantro, lemon zest, Herbamare, and black pepper until it is finely minced. Add the salmon and quinoa and process again until desired consistency. I like to have a few little chunks of salmon still left. You might want to pulse it until you get the consistency you want. Form into patties and place onto a plate. Heat a large skillet over medium to medium-high heat. Add pam and place a few patties in the skillet. I cook only three at a time in a 10-inch skillet. If your pan is hot it should only take 2 to 3 minutes per side to cook. If your pan is not quite heated it will take about 5 minutes per side and they may stick a little. Chicken Lettuce Wraps 1 lb chicken breasts, thighs or ground chicken 4 oz. olives, chopped 1/2 onion diced 3 cloves garlic, minced 2 green onions, finely chopped handful of cilantro, chopped

1 lemon, juiced 1/4 c Braggs liquid aminos 1 t chili garlic sauce 1 t sesame oil iceberg lettuce 1 avocado, sliced

Heat sauté pan with Pam. Cut chicken into smaller pieces possible and add to the pan. Cook until done – goal is not to brown. While chicken is cooking, add lemon juice, chili sauce, Braggs, sesame oil, green onions and cilantro to a serving bowl. Once chicken is done, add it to the bowl. To the sauté pan, add olives, onion, and garlic. Sauté until golden, about 10 mins. Add to the bowl. Toss everything to coat. Remove stem of lettuce with a knife and slice the head in half, lengthwise. Peel the lettuce into individual “cups” and wash. Pile chicken into lettuce cups and top with avocado. Apple-Pecan Turkey Salad 6 ounces sliced turkey breast (cooked), cut into bite-size strips 1 cup chopped Granny Smith green 1 cup chopped celery

10 toasted pecans, chopped 3-4 cups mixed salad greens of choice 1/4 cup olive oil/acv Mrs. dash no salt Italian blend

Place all ingredients except the salad dressing a medium salad bowl. Spoon the dressing over the salad a little at a time, while tossing.

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