Summer Sizzle Plan
Summer Sizzle Plan
Summer Sizzle Plan
Filled with fun flavors, inventive twists, tasty juices and decadent treats -- these recipes will satisfy your
tropical cravings and sweet needs while keeping your waistline bikini ready. You now have even more Babe
Pops to choose from, brand NEW Perfect Fit Ice cream recipes and zesty, summer fiesta entrees.
Karena and I love these warm days when the ocean turns the perfect shade of blue and when we can't get
enough of being outside... When was the last time you went for a picnic under the stars!? Longer days mean
more time to spend with friends, family and more time for adventures like these.
It’s also a time for fresh flavors, fun snacks and lots of laughter, because there is nothing like a summer night
spent with your favorite people! In order keep you thinking of sunshine and good times throughout the entire
year, we both decided to mix things up with these new creations. By combining the best produce the season
has to offer, fresh greens, fragrant herbs and sweet fruits we came up with these amazing, new recipes --
each one bursting with flavor and vibrant color! Your new summer staples are packed with the nutrients your
body needs, using mostly raw ingredients to keep you feeling light and glowing with health... you are a beach
babe after all ;)
We like to remind ourselves that life is meant to be sweet, satisfying and adventurous -- and summer, with it’s
memories of carefree days, embodies the height of this. Get ready to have fun, impress your friends and
delight your taste buds with these new, Tone It Up creations. You’re going to love them!
Your Trainers,
K&K
2
Amazing
Muffins!
These baked goodies not only taste
amazing, they’ll help you maintain a
balanced glycemic index while providing
plenty of essential nutrients. When you
combine Perfect Fit with other whole,
natural ingredients it gives you the flavors
and textures you crave without
compromising your healthy lifestyle.
Muffins...
or Cupcakes?! 3
Chocolate Banana
Walnut Muffins
Makes 12 Muffins
Ingredients
Ingredients
1 cup brown rice flour 1 tsp. cardamom
1 cup coconut palm sugar ½ tsp. nutmeg
½ scoop Perfect Fit 2 Tbs. flax meal
1 tsp. salt 6 Tbs. water
1 tsp. baking powder 1 cup organic apple sauce
1 tsp. baking soda 1 cup carrots, shredded
2 Tbs. flax meal ½ cup water
1 tsp. cinnamon ½ cup olive oil
Instructions
In a blender, mix together 1½ cup fresh strawberries, 1 cup pitted dates, lemon juice and Perfect Fit. Blend until
smooth. Add strawberry mixture to bowl, along with diced fruit, mix well. Place on top of crust mixture. Pour
remaining crust mixture on top and press in. Stick in freezer for 1 hour, cut into squares.
Chocolate-Almond
Butter Balls
Makes 16 Balls. 2-3 per serving.
Ingredients
⅓ cup almond butter
⅓ cup honey
1 tsp. salt
1½ Tbs. Perfect Fit
¼ tsp. cinnamon
2 Tbs. coconut oil
1 cup hemp seeds
½ cup cacao powder
Instructions
Slowly heat the coconut oil in double boiler, or metal
bowl on top of a hot pot of water. In large bowl, mix
together the butter, honey, salt, Perfect Fit and
cinnamon. Add melted oil and stir to incorporate
thoroughly. Mix in hemp seeds until well blended.
Place mixture in the fridge to set for 30 minutes. Roll
into 1 inch balls. Then roll in cacao powder.
Enjoy!! 5
Juice Shots
These juice shots combine nutrient dense ingredients
into a delicious 4 oz. serving so you get all the benefits
of the fruits & vegetables in one easy serving! Simply
juice the ingredients, combine and enjoy!
6
Mango Thai Surprise Wrap
Makes 2 Wraps
Ingredients
2 green lettuce leaves Ginger Dipping Sauce
¼ purple cabbage, shredded
½ mango, thinly sliced ¼ cup gluten free tamari
½ jicama, thinly sliced 6 dates
½ avocado, sliced 2 tsp. grated fresh ginger
¼ cup basil, chopped 1 garlic clove
¼ cup mint, chopped 3 tsp. toasted sesame oil
¼ red bell pepper, sliced 2 tsp. white miso
2 rice paper wraps 2 Tbs. lime juice
Instructions
Place all ingredients for dipping sauce into blender,
blend on high until incorporated. Prepare all your
veggie ingredients for your wrap. Once you dampen the
rice paper you will want to make your rolls fairly quickly
while they’re still moist. Drizzle the avocado slices with
lemon juice to preserve their color. Fill a medium size
bowl with warm water – wide and shallow works best.
Submerge 2 rice paper sheets in warm water, one at a
time, for 15-30 seconds. Pull out and allow excess
water to drip off. Lay them down on a dry cutting board
and overlap them by a third.
Tortillas Filling
2½ cups fresh sweet corn ½ cup grape tomatoes, halved
1 cup coconut meat ½ cup black beans
1 cup coconut water ½ cup corn
½ diced jalapeno ½ avocado, diced
1 Tbs. turmeric ½ orange bell pepper, diced
1½ tsp. salt ½ cup spinach, chopped
3 Tbs. flax meal ¼ cup balsamic vinegar
¼ cup olive oil
1 Tbs. maple syrup
Instructions 1 green onion, diced
Blend all above
ingredients (except flax) Instructions
together in a high speed
blender until smooth. Place beans, corn,
While blender is running, spinach, tomatoes,
add flax meal. Pour 1½ avocado and pepper in
cups batter on a non- medium size bowl. Add
stick tray or dehydrator vinegar, oil, maple syrup and
tray and spread evenly. green onion to high speed blender
This will make 4 square and mix until well blended. Pour
tortillas per tray. Pour mixture over the veggies and toss.
remaining batter on Allow to sit and marinade for 4-5
another tray. Dehydrate minutes. Spoon mixture on to your
at 120 for 6-10 hours. sweet coco-corn wrap and enjoy!
When ready, flip tray &
dry another 1-2 hours.
Brazil Nut Endive Wraps
Makes 4 Servings
Ingredients
3-4 heads Endive 1 Tbs. tamari
1 cup brazil nuts 2 tsp. minced ginger
½ cup shredded green cabbage 2 tsp. minced garlic
½ cup shredded beets 5 Tbs. sesame oil
½ cup grated carrots 2 Tbs. lime juice
¼ cup basil, thinly sliced 1 Tbs. maple syrup
¼ cup mint, thinly sliced 1 Tbs. chili flakes
¼ cup sprouts
1 cup Portabello mushroom, diced
Instructions
Heat a skillet on medium, add minced garlic, 2 Tbs.
sesame oil, ginger, mushroom and onions. Saute for 3-4
minutes. Add green cabbage, beets, shredded carrots
and chopped brazil nuts. Add the remaining 3 Tbs. of oil.
Saute for another 3-4 minutes. When cooked and heated,
stir in maple syrup and squeeze lime juice over mixture.
Stir, remove from heat and place in bowl. Add sliced basil,
mint and toss. Spoon into endive leaves.
8
Ice Cream
For
Everyone!
Chocolate Avo-Coco
Ingredients Makes 12 ½ cup Servings This chocolate ice cream is delicious! Sprinkle with
½ cup cashews shredded coconut for an extra treat!
2 avocados, mashed till smooth
2 cups almond milk
1 cup maple syrup or honey
½ scoop Perfect Fit
½ cup coconut butter
½ cup cacao powder
¼ tsp. vanilla
1 Tbs. soy lecithin powder
Instructions
Place all ingredients except butter
and cacao powder in high speed
blender. Blend until smooth. Add in
coconut butter and blend again.
Then, add cacao powder and
blend. The cacao powder will
thicken the mixture. Add the lecithin
powder while blender is going and
blend until fully incorporated, about 30
seconds. Place in freezer for at least 24
hours before serving. 9
Perfect Fit Raspberry Dream
Makes 12 ½ cup Servings
Ingredients
2 cup coconut water
½ cup coconut meat
1 cup cashews, soaked
5 Tbs. honey or agave
2 cups fresh raspberries
1-2 Tbs. lemon juice
1½ Tbs. Perfect Fit
½ tsp. vanilla extract
¼ tsp. salt
2 Tbs. soy lecithin powder
½ cup fresh raspberries (save until last)
Instructions
Place coconut water, coconut meat, cashews, honey,
Perfect Fit, vanilla and salt in a blender. Blend until
smooth. Add 2 cups raspberries to blender and mix
thoroughly. Keep blender going and add soy lecithin. Blend
until creamy. Then add the additional raspberries into mix.
Stir gently to keep the raspberries whole. Pour into container
and place in freezer for at least 12 hours to harden
Place mixture in ice cream machine and follow directions for soft serve. Enjoy!
More
Babe Pops!
Mango
Lassi
Ingredients Instructions
1½ cups mango, chopped Place all ingredients except goji berries in
2 oranges, juiced blender and mix until nice and creamy.
2 in. ginger, sliced & peeled Taste for flavor. You want a strong flavor as
2 Tbs. lime juice it can lose flavor when frozen. Either place
2 Tbs. honey goji berries in the bottom of the popsicle
½ cup almond milk molds, and pour mixture on top, or pour the
¼ cup water mixture into the molds first, then drop goji
¼ tsp. salt berries in and poke down with a toothpick.
½ cup goji berries Place in freezer for at least 12 hours before
serving. Enjoy on a hot summer day!!
BlueBerry Zest
Ingredients
2 cups blueberries
1 banana
¼ cup agave or maple syrup
1 cup coconut water
1 cup lemon juice
½ scoop Perfect Fit
1 Tbs. lemon zest
Instructions
Mix all ingredients together in a
high speed blender until smooth!
Pour into popsicle molds. Freeze
for at least 6 hours before
serving.
Enjoy!
11
Summer Entrees!
Almond Butter Veggie Satay
Makes 2 Servings
With rice.
Veggies Sauce Coconut Rice
¼ purple cabbage, chopped 1 cup almond butter 1 cup pink rice (or brown)
2 carrots, sliced 1 Tbs. fresh ginger 1 can coconut milk
½ red bell Pepper, sliced ½ cup water ¼ cup water
1 zucchini. sliced 2 Tbs. lime juice ½ tsp. salt
¼ pineapple, chopped ¼ cup honey or maple syrup ½ tsp. vanilla Without rice.
2 Tbs. gluten free Tamari ½ tsp. cinnamon
4 tsp. toasted sesame oil
2 cloves garlic, minced
Instructions 2 tsp. jalapeno, minced
Brussel Sprout
Makes 4 Servings
Ingredients
2 cups brussels sprouts
Ingredients
1 yellow squash, chopped
3 shitake mushrooms, sliced
3 crimini mushrooms, sliced
3 oyster mushrooms, sliced
¼ purple onion, sliced
Truffle oil adds a
1 cup spinach
¼ cup goji berries uniquely delicious flavor
1 cup cooked millet to this dish, but if you
½ cup coconut oil don’t have any you can
¼ cup tamari
substitute another oil of
¼ cup dates
1 clove garlic, minced your choice.
2 tsp. truffle oil
½ tsp. cardamom
½ tsp. thyme
½ tsp. sage
Instructions
Slice all mushrooms, squash and red onions. Place in bowl and set aside. Meanwhile, add sauce ingredients into
blender – oil, tamari, dates, garlic, truffle oil, and spice. Blend until well incorporated. Heat a pan and add 1 Tbs. of
sauce. Add onion and sauté for 3-4 minutes. Add mushrooms and 2 more Tbs. of sauce and cook over medium heat
until nice and tender. Lastly, add spinach on top of the mixture and cover with lid so the spinach wilts. Cook for 1-2
minutes. Stir mixture together, remove from heat and mix together with cooked millet or pour over millet. Top with
minced cilantro or other favorite herb. Enjoy!
14
Summer Fiesta!
These tasty recipes are perfect
for your next party! Spice things
up while keeping your menu
Tone It Up approved.
Instructions
Place first section of ingredients, including tomatoes, apple
cider vinegar, oil, tamari, dates and spices in high speed
blender. Mix thoroughly. Season to taste and pour into a
large bowl. Add fennel, cucumbers, cabbage, corn, apple, Top with Slaw
onion and any other chopped veggies you have in your dressing from the
fridge. Garnish with 1 tbs. minced parsley. Chill 2-4 hours
following page &
before serving.
some chives!
Pineapple Coconut Mint Roasted Pepper Pine
Salsa Nut Dipping Sauce
Ingredients
1 pineapple (½ diced, ½ blended) 1 cup coconut, diced Ingredients
2 green onions, thinly sliced ½ cup coconut water 1 cup pine nuts 1 clove garlic
1 Tbs. jalapenos, minced 1 tsp. salt 1½ cup roasted red peppers ½ tsp. chipotle
½ cup cucumber, diced 2 Tbs. lime juice 1 tsp. apple cider vinegar 1 tsp. salt
½ cup mint, thinly sliced 1 tsp. tamari ¼ cup olive oil
½ cup cilantro, thinly sliced 2 tsp. chili flakes 2 tsp. paprika
Instructions
Instructions
Cut ½ the pineapple into bite-
sized sections (diced) or smaller Place all ingredients
for salsa. Place other half in into a high speed
blender and mix until liquid. Pour blender. Blend until
into large bowl. Add diced smooth. You can also
pineapple, cucumber, coconut use pine nuts or
meat, coconut water, salt, lime, walnuts in this recipe.
mint, basil and cilantro to bowl ALL ARE GREAT! For a
and mix well. Add jalapeno. more spicy dip, add
Allow salsa’s flavors to marinate more chipotle or chili
together – at least 2 hours. 15
Romaine Veggie Tacos
with Tomatillo Verde
Makes 2 Servings
Pour all salsa ingredients into a food processor or blender. Pulse to incorporate. Allow salsa to chill for 30 minutes in
fridge for flavors to incorporate.
Lay out romaine leaves on plate. Top with filling and any other fresh veggies you’d like. Top with salsa verde and
serve with a side of tangy slaw. Enjoy!!
16
SEXY Summer Cocktails Ingredients
Sunburst Treat
Makes 2 Drinks
2 cups mango, diced
1 orange, juiced ♥ Your Body with Mango!
½ cup tequila
¼ cup ice Mangoes are high in vitamins
1 Tbs. agave nectar A, C and D along with beta-
5-8 strawberries carotene which is great for
¼ cup water your eyes, hair and nails.
1 cup blueberries Mangoes are also high in iron
2 Tbs. lemon juice so they are great to help with
anemia. There is evidence
*fresh blueberries for garnish that mangoes can help lower
blood sugar and lipid levels.
Instructions
Place the mango, orange juice, ice and the tequila in a high speed
blender. Mix on high until well incorporated. Set aside.
Cocotini
Makes 2 Drinks