Frisky Fall Edition 2014
Frisky Fall Edition 2014
Frisky Fall Edition 2014
Karena
& Katrina
YOU CAN H AVE IT ALL, THIS FRISKY FALL !
What makes you think of fall? We dream of crisp mornings, blazing orange sunsets, pumpkin flavored
everything and the beautiful changing leaves. This season can truly be seen and felt. Right now is harvest
season and we want you to take this to heart its time for renewal and pause. Reap the benefits of your
hard work and welcome all the beautiful possibilities that await.
Inside you will find vibrant new recipes, filled with nutritious, seasonal ingredients that the entire family will
love! Theres nothing like a stack of pumpkin pancakes in the morning or apple crisp from the slow cooker.
Share the warmth and delicious autumn taste with your loved ones and girlfriends. We promise these
recipes will fulfill all of your chilly, fall day cravings. We even featured recipes created by this Tone It Up
Community! Look out for the Tone It Up Heart next to the recipes!
This edition is dedicated to all of you that balance everything life has to
offer: the challenges you face day-to-day, the hustle, your workouts, staying
positive and endless dedication that you have for yourselves, your family, your
girlfriends, Tone It Up and beyond!
Youre all extraordinary in your own way and you inspire us to no end.
Sincerely and with so much love,
Karena & Katrina
SIDES 21
DECADENT DES S ERTS 47
22 LEMONGRASS TEA BLACK RICE
22 GRILLED KALE WITH FIGS 48 PUMPKIN SPICE PARFAIT
23 BUTTERNUT SAGE RISOTTO 49 CACAO MACAROONS
23 ROASTED CARROTS WITH CUMIN AND LIME 49 PUMPKIN CHOCOLATE CHIP RAISIN COOKIES
24 RATATOUILLE 50 OH-SO-YUMMY APPLE CRISP
24 HOT GARLIC BOK CHOY MUSHROOMS 50 PUMPKIN PUDDING
25 ROASTED FALL HERB VEGGIES 51 YES WAYSPARKLING CIDER ROS!
25 BRUSSELS SPROUTS & ORANGE QUINOA
BAKED EGG
2-3 SERVINGS
INGREDIENTS:
4 TOMATOES
4 EGGS (WHITES OR WHOLE)
SPRINKLE OF CHIVES
DIRECTIONS:
Remove the tops of the tomatoes and hollow out the center.
Crack egg into the tomatoes place tomatoes into a shallow
baking dish. Place in the oven and cook until the egg is
cooked to your liking between 10-15 minutes.
MU G FRITATTA
1 SERVING
INGREDIENTS:
3 EGG WHITES & 1 EGG
2 TBS NUT MILK
1 TSP OLIVE OIL
1 TBS CHOPPED SUN DRIED TOMATO
1 CUP SPINACH
1 CLOVE OF GARLIC
1 GREEN ONION, CHOPPED
1/3 CUP MUSHROOMS, CHOPPED
1 SLICE CHOPPED TURKEY OR TEMPEH
DIRECTIONS:
Preheat your oven to 380 degrees. In a sauce pan, heat oil and
add garlic, cook for 1 minute. Add in spinach, mushrooms, and
tomatoes. Cook until the spinach is wilted. Remove from heat and
let cool. In a bowl, add eggs and milk, whisk until frothy. Add in
green onion, turkey, and cooked spinach mixture. Pour into
prepared oven safe mug. Cook for 15 minutes or until the center
is set. Remove from oven and enjoy
DIRECTIONS:
Place yogurt, agave, vanilla, and frozen peaches in a blender and
blend on high until smooth. Pour half the mixture into popsicle molds,
place peach slices, fill to the top. Place into the freezer and let freeze
overnight. These delicious treats will be ready to go in the morning
when you are.
TIPS:
Turn any of your favorite smoothie recipes in to these handy make
ahead snack.
Use a plastic spoon as a stick so you have one with you all day.
INGREDIENTS:
2 AVOCADOS
4 EGG WHITES
PINCH OF CAYENNE TO LIKING
1 LIME
1 JALAPEO PEPPER, DICED
1 SLICE ROAST TURKEY BREAST (OPTIONAL)
SALT AND PEPPER
DIRECTIONS:
Preheat oven to 380 degrees. Half the avocado and remove
the pits. Remove a little extra of the avocado to make room for
the egg. Dice the jalapeo pepper. Cut up the turkey into small
pieces. Place both into the bottom of the avocado shell. Crack
egg and carefully pour into the hole. Sprinkle the top of the egg
with cayenne, salt and pepper. Place in the oven to bake until the
egg is set to your liking. Remove and sprinkle with lime juice.
DIRECTIONS:
Bring a pan of water to a gentle simmer on the stove. Add a splash of white vinegar. In a separate pan, add spinach garlic, lemon juice, and
balsamic vinegar. Cook down the spinach, approximately 5 minutes over medium heat. Season with salt and pepper. Add your egg to the simmering
water. With a spoon, gently spoon water over the top of the egg. You will notice it start to turn white. Toast your English muffin while your egg is
cooking. Spread the mustard on the toasted muffin, top with cooked spinach mixture, tomato slices. With a slotted spoon, remove the egg from the
water and put on top of the muffin. Depending on how you like your eggs, cooking time varies between 38 minutes. Add the hot sauce and bon
appetite!
TIPS:
If you are in a hurry and dont have time to heat up that stove~ put your ingredients in a bowl. Cover with a plate and microwave for 12 minutes.
Remove and place on English muffin.
DIRECTIONS:
Soak all dates in the warm water for 5 minutes to
soften. Once soft, remove pits and throw out water.
Add 1/2 cup of new warm water to the blender
along with pitted dates and blend until a paste forms.
Next, add the remaining ingredients and continue to
blend until smooth. Store in a mason jar or sealed
bottle in the fridge. It will keep for up to 4 days..
DIRECTIONS:
Preheat oven to 350 degrees. Mix wet and dry ingredients
separately, except for the zucchini and chocolate chips. Combine
both mixtures and incorporate completely. Stir in zucchini then add
in chocolate chips. Spray loaf pan with organic cooking spray, and
pour in batter. Bake for 3540 minutes or until toothpick comes out
clean. Allow to cool for 10 minutes before serving. Makes 10-12 servings.
INGREDIENTS:
1 CUP CRANBERRIES
1 BEAT
1 ORANGE
1 APPLE
1 1 INCH PIECE OF FRESH GINGER, PEELED
4 PIECES FRESH TURMERIC OR 1 HEAPING TSP
1 CARROT
2 KALE LEAVES
DIRECTIONS:
Place all ingredients in a juicer or vitamix
Place all ingredients in a blender, blend until smooth , pour and enjoy.
DIRECTIONS:
Place all ingredients into a blender and blend until smooth.
DIRECTIONS:
Place all ingredients into a blender and blend until smooth..
Pre-make ziploc baggies with all the cut up veggies and fruit so that everything is ready to juice or blend when you are.
2 TSP PECANS
DIRECTIONS: Completely mash banana with almond milk. Gradually stir in the remaining ingredients. Spray your skillet with cooking spray
and turn to medium low heat. Slowly and evenly pour the batter into the pan. Cook for 3 to 5 minutes on one side until you see bubbles rising
to the surface of your pancake. Using a spatula, carefully lift the edge and take a peek. If the underside of your pancake is golden brown, its
ready to flip. Carefully flip your pancake and cook for another 3 minutes on the other side until both sides are golden brown and the pancake
is cooked through. Remove from heat and top with additional ingredients if desired. Drizzle with real maple syrup sprinkle with extra cinnamon,
pecans and serve.
PUM PKIN CINN AMO N
BUN PAN CAKES
INGREDIENTS:
1 PACKET PERFECT FIT PROTEIN
1/2 BANANA, MASHED
1/2 TBS. ALMOND MILK
1/4 C. EGG WHITES
1 TSP CINNAMON
1 TBS PUMPKIN PURE
1 TBS CINNAMON
1 TBS ORGANIC BLUE AGAVE NECTAR
TOPPING (OPTIONAL):
2 TBS PLAIN GREEK YOGURT
DASH OF CINNAMON
DIRECTIONS:
Preheat oven to 350 degrees. Follow instructions for making
the original perfect fit pancake batter. Add 1 TBS. pumpkin
pure and mix until incorporated. Pour batter into small ramekins
(you could also use a cupcake tin, either way just make sure to
use non stick spray otherwise they will stick). Mix agave and
remaining Tbs cinnamon separately. This mixture should be very
thick, so adjust amounts as needed. Using a small spoon, pour
the cinnamon mixture on top of the unbaked pancake batter in a
spiral. This should stay in place and not bleed through. Bake the
mixture for 15-20 minutes, until set. After completely cooled, top
with greek yogurt and cinnamon. Submitted by Courtney Perry
DIRECTIONS:
Preheat your oven to 180 degrees. Spray 10 muffin papers with olive oil spray. In a large bowl, sift the flours, baking powder & baking soda.
Add the carrot & make a well in the centre. In a separate bowl, mix the wet ingredients along with the sugar, nuts & cinnamon. Pour the wet
ingredients over the dry and combine. Do not over mix. Scoop the batter into 10 muffin papers. Bake for 1015 minutes.
DIRECTIONS:
Wash and dry your fruit. Cut the cucumber in half and then half
them. Remove the seeds from the center of the cucumber. In a mix-
ing bowl, add tuna. Mix with 1 Tbs veganaise, spinach, sun dried
tomato, radish, apple, nutritional yeast and juice of one lemon.
Mix and spoon into the hollowed out cucumber.
DIRECTIONS:
For this easy, delicious snack all you have to do is
lay out a tortilla on a flat surface. Smooth your favorite nut
butter on top in a thin layer. Place your whole banana on
one end and tightly roll. Cut mouth sized bite rolls and you
have a wholesome snack. Great for on-the-go!
FRUIT SALAD
3 SERVINGS
INGREDIENTS: 1 ORANGE
1 BANANA 1 HANDFUL OF GRAPES
1 KIWI FRUIT 1/3 CUP PINEAPPLE
DIRECTIONS:
Slice all your fruit up into bite sized pieces and layer in a mason jar.
DIRECTIONS:
In a bowl, combine cooked quinoa, edamame, shredded carrot and avocado. Mix. Lay out the tortilla on a flat surface. Spread a thin layer of
hummus over the entire surface. Top with spinach. Starting at 1/2 from one edge, create a row with rolled turkey. Next to that, spoon a row
of the quinoa mixture. Next, place cucumber slices in a row, top with salsa. Begin to roll from the turkey side and roll tightly until you reach the
opposite side. Wrap in parchment paper, slice in half and saran wrap.
SALAD IN A JAR
1 SERVING
INGREDIENTS:
1 /4 CUP COOKED QUINOA
1 CUP SHREDDED KALE
3 STALKS OF HEARTS OF PALM, SLICED
1 /2 CUP SHREDDED PURPLE CABBAGE
1 /3 CUP RADISHES, THINLY SLICED
4 -6 OZ OF GRILLED CHICKEN OR TEMPEH
DIRECTIONS:
Make sure your dressing is at the bottom of your jar so that your
ingredients stay crisp until you are ready to shake and eat.
Add a layer of purple cabbage, quinoa, radishes, grilled chicken, and top
with your kale. When you are ready to eat, simply shake the jar.
ZUCCHINI FR ITTERS
4-5 SERVINGS
INGREDIENTS:
2 CUPS ZUCCHINI , SHREDDED
2 TSP KOSHER SALT
1 BUNCH OF SCALLIONS,
GREEN PARTS CHOPPED
1 CLOVE OF GARLIC, CRUSHED
1/2 LEMON, JUICE
2 TSP RICE FLOUR
2 TBS PARSLEY, CHOPPED
1 EGG
PEPPER TO TASTE
3 TBS COCONUT OIL
DIPPING SAUCE
1/2 CUP TAMARI
2 TSP RICE VINEGAR
1/2 TSP COCONUT SUGAR
TSP SAMBAL CHILI SAUCE
DIRECTIONS:
To shred your zucchini you can use a food processor or
grater. Make sure you remove the ends beforehand.
Put shredded zucchini in a strainer either in the sink or
resting above a large bowl. Sprinkle with salt, toss, and
let sit for 10 minutes. This will take out the extra moisture
from the zucchini and allow them to crisp up better when
cooking. After 10 minutes, wrap zucchini in paper towel
and wring out the excess water with a twisting motion.
Place zucchini in a bowl and add scallions, garlic, lemon
juice, egg, rice four, parsley, and salt and pepper. Mix
together. Heat half the coconut oil in a sauce pan. When
melted and pan is hot, spoon in a 3 wide size of the
zucchini mixture. Flatten down with the back of a spoon.
Let cook until it is nicely browned on one side then flip
like a pancake. Continue to brown on the opposite side.
Plate and serve with the dipping sauce. For dipping
sauce, combine all ingredients, mix and put into a dipping
dish.
TIPS:
To keep the zucchini fritters warm while cooking all the mixture, line an oven safe dish with tin foil, spray with a non-stick spray and layer the
fritters. Close the foil around everything and place in an oven that is at 200 degrees.
Make a large batch of these tasty treats, freeze the extra in ziploc bags and pop in a toaster oven to reheat and eat on the go or in the
office for a snack.
DIRECTIONS:
Cut the apple into thin, flat slices. For each sandwich take two slices of apple. On one side spread a thin layer of almond butter and on the other
spread a thin layer of jam. Put them together to form a yummy flavor filled snack. Great for kids too!
DIRECTIONS:
Place a flat plate or tray in the freezer to chill. In a bowl combine
yogurt, vanilla, and maple syrup. Stir so that all ingredients are
combined. Rinse and dry your blueberries. Pour into bowl of yogurt.
Gently mix around and coat the blueberries with the mixture.
Remove chilled plate from the freezer- cover with tin foil if you wish.
With a fork or fingers, remove each berry and place onto plate. Make sure that the berries are not touching and are in a single layer. Place
plate back in the freezer and chill. Enjoy when frozen!
TIPS:
To
give the yogurt coating a blue hue, place a few berries in a pan on the stove with vanilla and maple syrup. Cook and mash the berries
until you have a blue coulis. Remove from heat and let cool completely. Once cool, stir into plain yogurt.
ANTS O N A LO G !
1 SERVING
INGREDIENTS:
2 STALKS OF CELERY
1 TBS NUT BUTTER
1 TBS CUP RAISINS
DIRECTIONS:
Wash and dry celery. Cut off the tops and bottoms. Reserve discarded
goods and place in a storage container so you can use in making juice.
Spoon nut butter down the centers of the celery and top with raisins.
DIRECTIONS:
Preheat your oven to 150 degrees. Line a baking sheet with
parchment paper or a silica slip. Put your fruit and sweetener in
a blender and blend until smooth. Pour the mixture in the baking
sheet, trying to keep the thickness to 1/8 in an even layer. Place in
the oven and cook for 4-6 hours or until the center is set. Remove
from the oven and let cool. Once cool, remove from the parchment
and cut into squares or rectangles.
DIRECTIONS:
Preheat oven to 425 degrees. Coat chickpeas with almond
oil and spread out on a cookie sheet so that they are in one
layer. Place in the oven for 10 minutes. In a bowl combine
all dried spices and mix. Pull out chickpeas and toss with the
spice mixture. Place back in the oven and continue to cook
for 20 minutes or until golden brown. Remove cookie sheet
and let cool.
INGREDIENTS:
2 BUNCHES OF KALE, STEMS REMOVED
1/2 CUP NUTRITIONAL YEAST
1 TBS GARLIC POWDER
1 TSP CHILI FLAKES
1/4 CUP OLIVE OIL
JUICE OF 1 LEMON
SALT AND PEPPER
DIRECTIONS:
Preheat oven to 380 Degrees. Line a baking sheet with parch-
ment paper. Wash and dry kale Leafs. Remove stems. Place Kale
leaves in a large bowl, evenly coat with olive oil and spices. Using
your hands mix everything up. Lay out evenly on a baking sheet
so that each leaf cooks. Place tray in the oven for 15- 20 minutes.
Keep your eye on the progress, once the leaves start to get crispy,
remove from the oven and pat down with a paper towel. Let cool
and voil you have a superfood snack!
DRY INGREDIENTS:
2 CUPS OF OLD FASHIONED ROLLED OATS (GF)
1/4 CUP UNCOOKED QUINOA
1/4 CUP RAW ALMONDS
1/4 CUP PUMPKIN SEEDS
1 TBS GROUND CINNAMON
1 TSP NUTMEG
1 TSP PUMPKIN SPICE
1 TSP HIMALAYAN SALT
PIN CH OF GINGER
PIN CH OF ALLSPICE
WET INGREDIENTS
1/4 CUP PUMPKIN PURE
1/4 CUP APPLESAUCE
3 TBS ALMOND OIL
2 TBS PURE MAPLE SYRUP OR AGAVE
DIRECTIONS:
Preheat oven to 350 degrees. Mix all of your dry ingredients in a
large bowl. Youll start to smell all the spices! YUM! In a saucepan,
simmer your wet ingredients on medium until warm. Pour into your dry
ingredients bowl and toss together. It may be tough, but mix with a
wooden spoon and use those muscles girl! Lay out on a pan covered in
parchment paper. Bake for 3045 minutes. Make sure youre close by
to carefully push around the granola with a wooden spoon every 10
minutes to prevent burning and even baking.
INGREDIENTS:
1 CUP BLACK RICE
3 CUPS OF WATER
1 TEA BAG, LAVENDER
1/2 STALK OF LEMONGRASS
1 BUD OF GINGER, THUMB SIZE
1 CUP MIXED SPROUTED BEANS
DIRECTIONS:
Bring water and stalk of lemongrass to a boil, add in the tea bag
and lower temperature. Let the tea steep for 2 minutes and then
add the black rice. Cook the rice for 25 minutes, turn off heat and
cover for 5 minutes. Stir in sprouted beans before serving.
4 TBS ALMOND OIL Let beets cook thoroughly occasionally stirring until tender. Once
2 TBS BALSAMIC VINEGAR fully cooked, remove from oven and set aside to cool. Heat a
2 TBS AGAVE NECTAR skillet to medium. Add 1 TBS of almond oil and place sliced red
onions in skillet. Simmer until onions are slightly translucent. Add in
4 TBS WALNUTS
chopped kale and 1/4 teaspoon salt and saut kale until it turns
a deeper shade of green and wilts slightly.
W HY TO NE IT UP LOV ES KALE !
Remove skillet from heat. Spoon out kale & onions into a large
Kale is an excellent source of manganese, a blood-sugar stabilizing trace mixing bowl. Add in sliced beets, chopped figs remaining 2 table
mineral thats needed to metabolize key nutrients, and to promote bone spoons of almond oil & 2 tablespoons of agave nectar. Toss
health. Stable blood sugars mean less sweet cravings. Kick temptation to thoroughly. When done tossing, spoon out 2 handfuls of salad
the curb by having this salad for lunch, or as an afternoon snack. onto a plate and top with chopped walnuts.
Makes 2 large servings or 4 small servings.
DIRECTIONS:
Heat oil and add in the shallot and garlic. Cook for 3 minutes over medium
heat. Add in the butternut squash and half the thyme and sage, cook until
soft. If you need to add a little liquid, splash in the white wine. Remove from
the heat and put aside. In a pot add farro (or rice) and cover with liquid,
bring to a gentle boil over medium heat, continue to add the liquid as the
farro absorbs it. Stir in the cooked butternut squash and remaining herbs.
Garnish with sage leaves.
DIRECTIONS:
Preheat oven to 380 degrees. Spray baking sheet with non stick
spray. In a bowl, toss carrots and apples with the juice/zest of
limes, olive oil, honey, cumin, coriander, paprika, salt and pepper.
Line in a single layer on a baking sheet and place in the oven for
20 minutes. Remove and sprinkle with chopped cilantro.
RATATO UILLE
4-5 SERVINGS
INGREDIENTS:
1 EGGPLANT
2 MEDIUM ZUCCHINI
2 LARGE HEIRLOOM TOMATOES
1 CAN TOMATO PASTE
3 SPRIGS OF ROSEMARY
2 CLOVES OF GARLIC
3 TBS OLIVE OIL
3 TBS BALSAMIC VINEGAR
SALT AND PEPPER
DIRECTIONS: Pre heat oven to 375 degrees. Spray a baking dish with non stick
spray. In a bowl mix together oil, vinegar, rosemary, garlic and salt and pepper. Slice
your vegetables into similar size slices and toss in the oil mixture. Spread a layer of the
tomato paste on the bottom of the baking dish and then start laying your vegetables.
TIPS:
This recipe can also be made in a slow cooker. Use 1 cup of tomato juice and 2 cups of vegetable stock to add some liquid if you are slow
cooking. Use 1 cup of tomato juice and 2 cups of vegetable stock.
DIRECTIONS:
Preheat oven to 400 degrees. Spray baking dish with non stick spray. Cut all your vegetables up into similar size pieces so that they cook evenly. Place
in a bowl, add olive oil, herbs, and a generous amount of salt and pepper. Toss to coat all the vegetables. Put in baking dish and cook in oven for 60
minutes or until vegetables start to brown.
4 servings
INGREDIENTS:
2 CUPS COOKED QUINOA
3 CUPS ROASTED BRUSSELS SPROUTS, QUARTERED
2 ORANGES, PEELED AND DICED
1 CUP WHITE BEANS LIKE
CANNELLINI OR CHICKPEAS
1/4 CUP DICED CILANTRO
2 TSP OLIVE OIL
SALT & PEPPER
DIRECTIONS:
Roast Brussels sprouts at 400 degrees for 40 minutes. Combine all
ingredients together and toss. Serve with another sprinkling of cilantro.
Submitted by Shelley Langenhorst
INGREDIENTS:
1 LARGE HEAD OF 1/2 TSP CUMIN
CAULIFLOWER 1/2 TSP TURMERIC
(APPROX.1.5 LBS.)
1/4 TSP CAYENNE
1 SMALL YELLOW ONION
1/2 TSP CURRY POWDER
1-2 CLOVES GARLIC
1/2 TBS BLACK PEPPER
3 CUPS OF
CHICKEN BROTH 1/4 TBS SALT
(OR SUBSTITUTE 2 TBS EXTRA
VEGETARIAN/VEGAN VIRGIN OLIVE OIL
BROTH, PREFERABLY OR OIL SPRAY
ORGANIC AND LOW
SODIUM! OR EVEN
BETTER, HOME-MADE!)
DIRECTIONS:
Heat oven to 400 degrees. Line baking pan with foil, coat with oil spray or 1 Tbs of olive oil. Cut cauliflower into chunks, about 1 inch in
diameter. Toss cauliflower and spices in pan until fully coated, roast 30 minutes. Meanwhile, chop onion and garlic. Saut both over medium
in 1 Tbs of oil until translucent, about 5 minutes Add roasted cauliflower and broth. Cover and continue cooking over low for about 10 minutes.
Carefully blend with an immersion blender or in cooled batches in a blender or food processor. Garnish with avocado, cilantro, and greek or
almond yogurt if desired! Serve in a Beach Babe appropriate coral and sea horse soup bowl! Submitted by Alyssa Rapotez
TUR K EY R O ULADE
2-3 SERVINGS
INGREDIENTS:
2 4-6 OZ TURKEY BREASTS, BONELESS/SKIN-
LESS
1 CARROT, SHREDDED
1 ZUCCHINI, SHREDDED
1 RED BELL PEPPER, SHREDDED
4 STALKS ASPARAGUS, SHREDDED
6 HEADS OF GARLIC
1 LEMON
1/2 CUP ALMOND YOGURT, PLAIN
4 FRESH THYME SPRIGS
DIRECTIONS:
Preheat oven to 380 degrees. Prepare baking sheet with
nonstick spray. Place turkey breast in between 2 layers of
saran wrap. With a rolling pin or heavy can, start to pound
thin. Start in the middle and work your way out until it is 1/2
thick. Cut into 4 equal size pieces. In a bowl, mix yogurt, lemon
juice, garlic cloves and thyme. Place in turkey and coat. Cover
and let sit in the fridge for 4-6 hours. Remove turkey from
the fridge and shake off excess yogurt. Lay the 4 pieces side
by side, start making a pile of the shredded carrots, zucchini,
bell pepper, and asparagus 1 from the edge. Roll the
turkey around the vegetables and secure with a tooth pick
(dont forget to remove when cooked). Place rolled turkey on
prepared baking sheet and dust with almond flour. Place in
the oven for about 30 minutes. Turkey is done cooking when
the meat is white and the juices are clear. Remove from the oven, cover with tin foil, and let sit for 5 minutes.
DIRECTIONS:
Preheat oven to 375 degrees. Prepare 2 cups of quinoa and set aside. Heat 1 Tbs of oil in a pan. Add chopped leeks and cook on medium for
5 minutes. Add crushed cloves of garlic and continue to cook for 1 minute. Add the turkey and brown. Add veggie stock and stir for 1 minute.
Add remaining ingredients and spices. Continue to cook for 5 minutes. Remove from the heat and stir in the prepared quinoa. While the turkey is
cooking, wash and dry the red peppers. Cut the top off about 1/3 of the way down. Remove the spine and seeds from inside. Place peppers in a
baking dish. Spoon in the turkey/quinoa mixture. Pop in the oven and cook for an additional 10 minutes.
POACHED SAL MO N
2-3 SERVINGS
INGREDIENTS:
12 OZ OF SALMON (WILD,
NON FROZEN)
16 OZ OF WHITE WINE
2 CLOVES OF GARLIC
2 BABY CHILIS
1/2 CUP FENNEL SLICES AND
SPRIGS
3 ORANGE SLICES
3 LIMES, JUICE AND ZEST
DIRECTIONS:
In a deep pan, bring white wine, garlic,
fennel, chilis, oranges, orange juice, lime
juice and zest, and salt and pepper to
a gentle boil. Place salmon let into the
broth and spoon it over the top. Cook
for 8-10 minutes depending on the
salmon thickness and serve.
INGREDIENTS:
4 PORTOBELLO MUSHROOMS 2 CUPS OF SPINACH
1/2 CUP BALSAMIC VINEGAR 1/4 CUP SUNDRIED TOMATO, CHOPPED
1/2 CUP OLIVE OIL 1/3 CUP KALAMATA OLIVES, CHOPPED
2 CLOVES OF GARLIC JUICE OF 1 LEMON
1 ONION, SLICED 1 CUP MARINARA SAUCE
1 BUNCH OF PARSLEY, CHOPPED 1 CUP HERBED NUT CHEESE
SALT AND PEPPER 1 CUP TOASTED PINE NUTS
DIRECTIONS:
Preheat the oven to 450 degrees. Spoon and scrape out the stems and insides of the mushroom cap. In a large Ziploc bag ,combine the oil,
vinegar, garlic, onion, parsley and salt and pepper. Add in the mushroom caps and marinade for 30 minutes. While the mushrooms are
marinating, heat a large saut pan and add the spinach, sundried tomatoes, olives and lemon juice. Cook until the spinach wilts.
Remove the mushrooms from the bag, pat dry and place onto a baking sheet. Divide the marinara sauce between the 4 mushrooms for the
base layer. Do the same with the spinach and cheese layers. Top with pine nuts. Place in the oven and bake for 10 minutes.
BOLLY WOO D SO UP
4-6 SERVINGS
INGREDIENTS:
3 TBS COCONUT OIL
1 CUP LEEKS, CHOPPED
1 SHALLOT, CHOPPED
3 GARLIC CLOVES
1 CUP CHICKPEAS
1 TSP CURRY
1 TSP CORIANDER
1 TSP CUMIN
1 TSP TUMERIC
1/2 TSP CAYENNE
1 TSP PAPRIKA
1 APPLE CHOPPED
2 BAY LEAVES
4.5 CUPS VEGETABLE BROTH
1 CUP COCONUT MILK
JUICE OF 1 LEMON
DIRECTIONS: Heat oil in a large pot on the stove and add leeks, shallots, garlic and cook for 2 minutes. Do not brown the garlic. Add in your
spices and cook for 1 minute. Add the chickpeas, apple, bay leaf and vegetable broth. Cook for 30 minutes. Remove from the heat and in small
batches pure, remember to remove the bay leafs.. Return back to the pan and stir in the coconut milk, cook for 5 more minutes. Garnish with a
dollop of yogurt and chili peppers.
DIRECTIONS:
Heat oil on the stove and add garlic and leek, cook until soft. Place all your
ingredients into a pan and cover with vegetable stock. Bring to a boil and
cook until vegetables are soft. Either with a hand blender, food processor,
or high powered blender, pulse the mix until nice and smooth. Pour though a
sieve to remove any large pieces. Any left overs can be stored in the fridge
or frozen for an easy reheat.
DIRECTIONS:
Preheat the oven to 375 degrees. To prepare the squash, cut off the top and bottom to make a flat surface, then cut in half to make 2, scoop out
the seeds into a strainer in the sink. Place squash on a baking tray lined with foil or parchment paper (for easy clean up), drizzle with olive oil and
season lightly with salt and pepper. Rinse the seeds and pat dry, line another baking sheet with foil and spread out the seeds in a single layer.
Pop both the squash and the seeds into the oven for 30-40 minutes, the seeds should be flipped every 10 minutes to be sure not to burn and will
be done sooner than the squash.
For the filling, cook the quinoa per its instructions. Heat 1 Tbs olive oil in a large skillet to medium high heat, add shallot, cook until you can start
to smell the shallot fragrance then add your bell pepper, saut the pepper and shallot for a few minutes. Add mushrooms, saut for a few more
minutes, add the splash of the wine and rosemary, let that reduce down, few more minutes. Take off the heat and add your spinach to this mixture,
the heat of the pan will wilt the spinach down. Add all your sauted vegetables to your quinoa pot. In that same pan, brown the turkey sausage,
drain fat into the sink then add to the quinoa pot. At this time you can add the dried cranberriess and pine nuts.
At this time, your squash should be done, take out of the oven and distribute your filling into the middle of the squash, heat your oven to broil and
broil the stuffed squash for a few minutes. Garnish with a few sprinkles of feta cheese, toasted squash seeds and a parsley leaf. Last step is to
enjoy the fall yumminess of this delicious dish and pour yourself a glass of the Sauvignon Blanc that you opened for this recipe, its already open
so why not?! Submitted by Ashley Patterson
Theres nothing like a simmering pot filled with flavor We like to wash and chop our vegetables in the evening
waiting for you after a long day! Imagine coming home to and put them into the fridge, so in the morning we can just
dinner already made for you! With just a little preparation toss them in the slow cooker. If we want to add chicken or
in the morning, you can fill your home with a warm and turkey to our recipes, we add them in the morning. If its
inviting aroma of rich and savory dishes that the entire ground turkey, just make sure you break it up in the slow
family will appreciate! cooker and mix with the rest of your ingredients.
DIRECTIONS:
In a small bowl combine juice from the lemons, a pinch of salt, ground black pepper and rosemary leaves. Mix together. Rub mixture over the
chicken. Place chopped vegetables in the bottom of a slow cooker, and pour vegetable stock over them. Place chicken on top of the vegetables
and cook on high for 5 hours until tender and almost falling off of the bone. Alternately, you can make this dish in the oven. Preheat oven to 350
degrees. Follow the same instructions as above, but place the vegetables in a roasting dish. Pour vegetable stock over the veggies in the roasting
dish and place chicken on top. Place uncovered in oven and bake for an hour and a half to an hour and 45 minutes (until internal temperature
reaches 165 degrees). Baste the chicken with the juices from the pan occasionally to keep the chicken from getting overly browned.
CHICKEN STEW
3-4 SERVINGS
INGREDIENTS:
1 TBS OLIVE OIL 1 LITER OF CHICKEN STALK
2 CHICKEN BREASTS, CHOPPED 1/4 CUP VERMOUTH
2 CELERY STALKS, CHOPPED 1/4 CUP WHITE WINE
2 LONG CARROTS, CHOPPED 4 SAGE LEAVES
1 SMALL ONION, CHOPPED 2 TSP OREGANO
2 CLOVES OF GARLIC 1 TSP WORCESTERSHIRE SAUCE
1 RUTABEGA, CHOPPED 2 BAY LEAVES
1 PARSNIP, CHOPPED 2 GREEN ONIONS
1 ZUCCHINI SLICED JUICE OF 1 LEMON
1 YELLOW SQUASH, SLICED 1/2 CUP NUTRITIONAL YEAST
1 LEEK, WHITE PARTS SALT AND PEPPER
DIRECTIONS:
Put all the ingredients in a slow cooker except the nutritional yeast. Put on the lid and cook for 810 hours. Before you are ready to eat, add the
nutritional yeast to thicken the broth.
DIRECTIONS: Whisk together coconut milk, chicken broth, curry paste, fish sauce, peanut butter & agave in slow cooker. Add chicken breasts, bell
pepper, onion & ginger. Cook on high for 46 hours. 30 minutes before its done shred chicken & add peas. Serve with quinoa, garnish with cilantro
& lime! Submitted by Nicole Blazer
TIPS:
Optional: Add 1 cup lean, chicken sausage, diced or 2 cups diced grilled chicken
Top prepared soup with a sprinkle of fresh Parmesan or vegan cheese
TIPS:
Serve with 5 pecans on top!
Optional: Add tempeh, ground turkey or chicken.
INGREDIENTS:
1 BUNCH DILL 4 CUPS WATER
1/4 CUP DILL SEED 4 CUPS PICKLING SALT
1/4 CUP MUSTARD SEED 1 HEAD OF GARLIC
1/4 CUP PEPPERCORNS PICKLING OPTIONS:
3 TBS CHILI FLAKES CARROTS, CUCUMBERS, GREEN BEANS, EGGS,
4 CUPS WHITE VINEGAR AND/OR PEPPERS
DIRECTIONS:
For the brine, keep the vinegar, water and salt ratio the same. In a large pot on the stove, bring the vinegar, water, salt, dill seed, mustard seeds,
peppercorns, chili fakes to a simmer. Wash and clean the produce you decide to use. Slice the carrots and cucumbers into spears. Make sure to cut
off the ends. Hard boil the eggs, cool, and peel. In the bottom of your prepared jars, place fresh dill and clove of garlic (The more garlicky you
want it, add more cloves). Put the veggies of your choice in the jars and pour the brine over the top to cover. Wipe the rims of the jars and put on
the airtight lids. Place jars in a pot of boiling water for 10 minutes.
TIPS:
You will need: a large pot, air tight jars, a jar grabber and a large spoon.
To prepare your jar(s), you can either run it through the dishwasher sanitizing cycle or; place jars and lids in boiling water for 5 minutes.
Carefully remove and put aside, top up to dry.
3-4 Organic cucumbers fill a jar.
K & K CHI
INGREDIENTS: 4-5 SERVINGS
1 CAN WATER CHESTNUTS, DRAINED 3 TBS CHILI FLAKES
3 KALE LEAVES 1 HEAD OF GARLIC
2 CUPS BOK CHOY, CHOPPED 1/4 CUP OF KOSHER SALT
1 WHITE ONION MINCED 4 TBS GINGER, GRATED
1 NAPA CABBAGE HEAD, SHREDDED 3 TBS COCONUT SUGAR
2 CUPS DAIKON RADISH OR REGULAR 1/2 CUP TAMARI
1 CUP SHREDDED CARROT 1 BUNCH SCALLIONS CHOPPED
DIRECTIONS:
Clean and dry all vegetables. Mince onion and set aside. Remove stem and shred cabbage. Place cabbage in a large bowl and add salt. With
your hands, massage the salt in. The cabbage will start to break down and get soft. Cover the cabbage with water. Put a plate on top and weigh
it down with something heavy. Let stand for 2 hours. For the paste: while the cabbage is sitting, combine garlic, ginger, sugar, chili flakes, Tamari,
and 3 Tbs water and mix into a paste. After 2 hours, add the remaining vegetables to the cabbage and add the paste. Mix it through so that
everything is coated. Pack tightly into a clean, prepared airtight jar (see Perfectly Pickled recipe for tips). Place in a cool , dark place. Let sit for
24 hours. You can lift the lid half way to let out the gases and then reseal. After the 24 hour period, place in the fridge. It will be good for about 1
month!
TIPS:
NUT BUTTERS
SERVING SIZE~ 1 TBS
PEANUT BUTTER INGREDIENTS:
2 CUPS PEANUTS, UNSALTED & SHELLED
CASHEW BUTTER INGREDIENTS:
2 CUPS CASHEWS
1 TBS COCONUT OIL
ALMOND BUTTER INGREDIENTS:
2 CUPS ALMONDS
1 TBS COCONUT OIL
1/4 TSP ALMOND EXTRACT
DIRECTIONS:
Make each individual butter separately. In a food
processor, add the nuts and oil and blend until smooth.
Place in a container and store in the fridge. Use with all
your favorite snacks. Put in baby mason jars for a
portable snack that you can throw in your bag.
TIPS:
DIRECTIONS:
Combine all the ingredients into a blender or food processor and blend until smooth. If you need to add some additional liquid to get the right
consistency, do so in small amounts. You can always add more. Put the mixture into an airtight container in the fridge and keep on hand.
TIPS:
SERVING SIZE~ 1 TBS
INGREDIENTS: To prepare your jar, you can either run it through the
1 CAN OF STEWED TOMATOES dishwasher sanitizing cycle or place jars and lids in boiling water
for 5 minutes. Carefully remove and put aside, top up to dry.
1 CAN TOMATO PASTE
1 CUP APPLE CIDER VINEGAR AVO CADO PESTO
1/3 CUP AGAVE
1 TBS LIQUID SMOKE (FOR GLUTEN FREE, USE SERVING SIZE~ 1 TBS
COLGIN OR WRIGHTS LIQUID SMOKE BRAND) INGREDIENTS:
1 TBS WORCESTERSHIRE SAUCE 2 RIPE AVOCADOS, PEELED, PITTED, AND
1 TBS CHILI FLAKES DICED
GRAH A M CR ACKERS
SERVING SIZE~ TWO SMALL 2 INCH SQUARES
INGREDIENTS:
1/2 CUP CHOCOLATE PERFECT FIT PROTEIN
1/2 CUP ALMOND MEAL
1/4 CUP POTATO STARCH
1/4 TSP SALT
1/4 TSP BAKING SODA
1/2 TSP CINNAMON
1 TBS MACA POWDER
3 TBS BROWN SUGAR
3 TBS WATER
3 TBS UNSWEETENED APPLESAUCE
1/4 CUP COCONUT OIL, MELTED
1 TSP VANILLA EXTRACT
DIRECTIONS:
Combine dry ingredients and stir. In a separate bowl, mix
wet ingredients. Pour wet mixture into dry and stir until well
incorporated. Form mixture into a ball. Cut a piece of parchment
paper and place the ball on top. Cover the ball with another
sheet and using a rolling pin, flatten it out to a thin cracker width.
Remove the sheet on top and discard. Cut into squares or use
your TIU Cookie Cutters! Place crackers on a cookie sheet.
Bake at 350 degrees for 20-25 minutes. Cook an additional
1015 minutes depending on your liking. Crispy or soft :)
DIRECTIONS:
Place all ingredients into a blender or shaker and mix for 1 minute.
VEGAN GR AVY
SERVING SIZE~ 1/4 CUP 2 TBS MISO
INGREDIENTS: 1/3 CUP NUTRITIONAL YEAST
3 CUPS VEGETABLE STOCK 1 TBS TAMARI
1 TSP ONION POWDER 1 TSP MUSTARD POWDER
1 TSP GARLIC POWDER 2 TBS VEGAN BUTTER
1 TSP SAGE 1/2 CUP CHICKPEA FLOUR
1/2 TSP THYME SALT AND PEPPER TO TASTE
DIRECTIONS:
Heat vegan butter in a pot over medium heat. Once it is in liquid form add flour, nutritional yeast, miso and tamari. Stir continuously and cook for
2 minutes. Add in the vegetable stock and whisk the four paste until it is smooth. Once smooth, add the remaining ingredients. Cook for 5 more
minutes and then you are ready to serve.
DIRECTIONS:
YOGURT LAYER
1 CUP GREEK OR ALMOND YOGURT
1/2 TSP OF PUMPKIN SPICE
1 TBS OF UNSWEETENED COCONUT FLAKES
DIRECTIONS:
Start by soaking pitted dates in warm water for a few minutes to soften. Next, add soft dates to a food processor or blender and pulse into a
paste. Add a splash of almond milk if needed to help it blend if its too thick. (I had to add a splash) Once smooth, add your pumpkin pure,
Perfect Fit (optional) cinnamon and a shake or two of pumpkin spice and blend again. Add another splash of almond milk if needed, especially if
you add protein. In a separate bowl, mix yogurt, pumpkin spice and coconut flakes (optional) until well incorporated. Sprinkle your bananas with
cinnamon on your plate before dropping into parfait. To assemble parfait: Layer banana slices, pumpkin spice mixture and yogurt in a mason jar
and top with your granola.
CACAO M ACAROO N S
SERVING SIZE~ 1 INCH ROUND BALL
DRY INGREDIENTS:
3 CUPS UNSWEETENED
SHREDDED COCONUT
1/3 CUP COCONUT OIL, MELTED
1/4 CUP HONEY
2 SCOOPS OF CHOCOLATE
PERFECT FIT PROTEIN
2 TBS CACAO POWDER
2 TBS CACAO NIBS
1 TSP VANILLA EXTRACT
PINCH OF SEA SALT
DIRECTIONS:
Mix together coconut, protein, cacao powder and salt. Add all
wet ingredients into mixture and stir. Fold in cacao nibs. Place
a one inch ball of batter onto a parchment paper lined plate
and refrigerate for approximately 30 minutes. Makes about 16
macaroons.
DIRECTIONS: Combine all dry ingredients together. In a separate bowl, mix together all wet ingredients. Combine both dry and wet ingredients,
stirring until fully incorporated. Fold in chocolate chips and raisins. Place a rounded tablespoon of batter onto a parchment paper lined baking sheet
one at a time. Bake at 350 degrees for 2025 minutes or until toothpick comes out clean. ENJOY!
DIRECTIONS:
Spray slow cooker with coconut oil spray. Pour in apple slices pre-tossed in your base
mix.
In a separate bowl, combine crust toppings thoroughly Evenly spread your topping
mixture on top of your apples. COOK THIS RECIPE FOR ONLY 2 HOURS. Keep en eye
on it to ensure your crust doesnt get TOO crispy! Serve with whipped almond yogurt
or Greek yogurt and a side of cinnamon sprinkled almond milk.
DIRECTIONS:
Pour your ros in a mason jar or large wine glass. Add your
apple cider and shake cinnamon on top. Garnish with a
cinnamon stick and crab apple.