The 2-Week Detox & Fat Loss Jumpstart Diet · lemon juice of apple cider vinegar and olive oil. DESSERT OR LATE EVENING SNACK " Raw almonds or walnuts, chopped apple or pear, with

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The2-WeekDetox&FatLossJumpstartDiet

DISCLAIMER:Theinformationprovidedbythisbookandthiscompanyisnotasubstituteforaface-to-faceconsultationwithyourphysician,andshouldnotbeconstruedasindividualmedicaladvice.Ifaconditionpersists,pleasecontactyourphysician.Thisbookisprovidedforpersonalandinformationalpurposesonly.Thisbookisnottobeconstruedasanyattempttoeitherprescribeorpracticemedicine.Neitheristhebooktobeunderstoodasputtingforthanycureforanytypeofacuteorchronichealthproblem.Youshouldalwaysconsultwithacompetent,fullylicensedmedicalprofessionalwhenmakinganydecisionsregardingyourhealth.Theauthorsofthisbookwillusereasonableeffortstoincludeup-to-dateandaccurateinformationonthisbook,butmakenorepresentations,warranties,orassurancesastotheaccuracy,currency,orcompletenessoftheinformationprovided.Theauthorsofthisbookshallnotbeliableforanydamagesorinjuryresultingfromyouraccessto,orinabilitytoaccess,thisbook,orfromyourrelianceuponanyinformationprovidedinthisbook.Allrightsreserved.Nopartofthispublicationmaybereproduced,transmitted,transcribed,storedinaretrievalsystem,ortranslatedintoanylanguage,inanyform,byanymeans,withoutthewrittenpermissionoftheauthor.


Phase1—Followforthefirst3daysThisisthemostintensivepartofthedetoxdiet.Becauseyouareeatingamostlyvegandiet,youwillbeeliminatingalotoftoxinsfromyoursystemandyoumayalsobeexperiencingwithdrawalsfromcertainfoodslikedairy,grainsandsugar.Thepointofthefirstfewdaysistoeatadietthatisprimarilyraw,mostlyvegetables(organic),andvegan.Expecttopossiblyfeelachy,slow,andhaveadullheadache.Thisisactuallyagoodsignthatyourbodyisgettingpoisonsoutofitssystem.Drinklotsofwaterwithlemon,orgreenteaplainorsweetenedwithasmallamountofrawhoneyalldaytohelpflushtoxinsoutofthebody.

BREAKFAST(chooseone)Youmayhave1-2Cupsoforganiccoffeeorgreenteainthemorning,butonlyblackorganiccoffee—nosugar,nomilk.

! Organicappleandwalnuts,cashews,oralmonds.

! Pumpkinsmoothie–½canorganicpumpkin½to1cup(fullfat)coconutmilk1appleor1banana2-3handfulsofgreens—kale,swisschard,spinach,etc.


¼cupgroundorwholeflaxseeds¼cupchiaseeds1teaspoonvanilla1teaspooncinnamon,dashofnutmegsteviaforsweetener(ifdesired)Addafewicecubesandblend.Forextracoolandcreamysmoothie,freezebananabeforeadding.

! Fruitsmoothie–

1banana1cupfreshorfrozenberries½cupchoppedfrozenorganickaleorspinach1cupcoconutjuiceorgreenteaorkombucha1tspturmericpowderor1teaspooncinnamonAddiceifdesiredandblend.

LUNCH(chooseone)

" Humongousorganicsaladofanyvarietyofbabygreens,organicspinach,arugula,etc.Addtomato,cucumber,avocado,tomato,redpeppers,mushrooms,greenorredonion,etc.Youcanadduptoacupofcookedlentils,blackbeans,orotherbeans.Dressingof1Tablespoonoliveoilandbalsamicvinegarorfreshlemonjuice,mincedgarlic,andfreshordriedherbs(basil,oregano,sage,thyme).Tossinsomealmondsorwalnutsforaddedantioxidants.

! Lentilsalad—


1cupcookedlentils1cucumberchopped1tomatochopped1firmavocadochopped1greenorredonionchopped6-8lightlycookedasparagusspearsOliveoilandlemonjuice,seasaltandpepper

SNACK--MIDAFTERNOON(chooseone)

" Cutupveggies(peppers,carrots,celery,radishes)" Handfulofrawalmonds,walnuts,cashews,mixednutsandasmallapple/pear

DINNER(chooseone)

! Lightlysteamedorsautéedvegetableswithlemonandseasalt.LentilorblackbeansoupRecipe:Inapan,sauté2-4clovesmincedgarlic,oneonion,and½cupormoreslicedcarrots,½cupslicedcelerytillsoft.Rinse1-2cupsredorgreenlentilsorbeansunderwaterandbringtoboilandsimmer.Addvegetablesandsimmer30-60minutes.Seasonwithseasalt,redpepperflakes,and1tspcurrypowder.

! Blackbeanandveggiesalad


Recipe:Chopcucumber,tomatoes,onion,avocado,freshcilantroorparsley,addoliveoilandlemonjuiceorbalsamicvinegar,saltandpepper.Mixwithanycombinationcooked(orcanned)blackbeans,lentils,chickpeas,orotherbeans.

! Humongoussalad—fullofveggies,organicgreens,lentilsorbeans,etc.Dressingof

lemonjuiceofapplecidervinegarandoliveoil.DESSERTORLATEEVENINGSNACK

" Rawalmondsorwalnuts,choppedappleorpear,withcinnamonandhoney." Cupofgreen,whiteorredrooibostea,sweetenedwithstevia.


Phase2—FollowforDays3-6InthispartoftheDetoxdiet,youmayaddinwildcaughtfish,organicandfree-rangechicken,andorganiceggsforprotein.Youmayalsoeatanyofthemealsfromphase1ifdesired,oraddinmoreproteinasneeded,butavoidredmeatandpork.Youmayaddinpotatoes(preferablynewpotatoesorsweetpotatoes)andquinoa.Yourdietshouldstillconsistofprimarilyrawveggies,alittlefruit,andsmallamountsoffishorchicken.Allowed:Allfreshorganicveggiesandfruit,quinoa,sweetpotatoes,redskinpotatoes,beans,wildcaughtfish,freerange/organicchickenandeggs,grassfedorganicbutter,virginoliveoil,coconutoilandnaturalherbsandspices.Drinks—herbtea,water,1cuporganiccoffeeisallowed,1glasswhitewineisallowed.Avoid:AnythingNOTorganic,allvegetableoilsexceptoliveoil,allgrains--especiallywheat,dairy,soy,sugar-excepthoneyorpuremaplesyrup,anyprocessedorpackagedfoodordrinks(nothingfromabox,can,orpackagewithmultipleingredients),alcohol(except1glasswhitewine).


BreakfastChoices(chooseone)Forthisphase,youmayaddineggsforbreakfastifyoufindyouareravenouslyhungry.It’spreferablethatyouhaveasmoothie,butsomepeopleneedmoreprotein,soeggswithveggiesarealsoacceptable.


! Pumpkinsmoothie–½canorganicpumpkin½to1cup(fullfat)coconutmilk1bananaor1apple¼cupgroundorwholeflaxseeds¼cupchiaseeds2-3handfulsofgreens1teaspoonvanilla1teaspooncinnamon,dashofnutmegsteviaforsweetener(ifdesired)Addafewicecubesandblend.Forextracoolandcreamysmoothie,freezebananabeforeadding.

! Fruitsmoothie–

1banana1cupfreshorfrozenberries½cupchoppedfrozenorganickaleorspinach


1cupcoconutjuiceorgreenteaorkombucha1tspturmericpowderor1teaspooncinnamonAddiceifdesiredandblend.

" Salmonhash—Inapan,sauté1Tablespoonbutter,choppedredonion,handfulorganic

spinach,choppedredandgreenbellpepper,2smallchopped,cookedredskinnedpotatoes.Addnaturallysmoked(nonitritesorchemicalpreservatives)wildsockeyesalmon,leftovercookedsalmonorcannedsalmon,andheatthrough.Ifyouareextrahungry,youcanpoachanorganic,freerangeeggandserveontop.Sprinklewithchoppedfreshparsley,cilantro,orfreshbasilandredpepperflakes.

" Breakfastveggiestirfry:Sautégentlyinpan—2Tablespoonsbutter,slicedmushrooms

(shiitakeisbest),choppedtomatoes,naturalbacon,choppedgarlicandchoppedfreshparsley.

Lunch(chooseone)

! Humongoussalad—fullofveggies,organicgreens,lentilsorbeans,etc.Dressingoflemonjuiceofapplecidervinegarandoliveoil.Youmayaddinasmallamountofcannedtunaorsmokedsalmon,orhardboiledegg.

! Vegetariansoupofanytypeaslongasitisorganicwithnochemicalpreservatives.Snack(chooseone)

! Rawveggiesdippedinhummus! Appleorpearcutupwithrawalmondsorwalnuts


Dinner(chooseone)

" SaladNicoise—Onabedofdarkgreenorganiclettuce,add1-2hard-boiledchoppedeggs,1-2smallboiledredpotatoes,lightlycookedgreenbeansorasparagus,andtuna(eitherfreshorcanned).Addcapers,2Tablespoonslemonjuiceand2Tablespoonsvirginoliveoil,seasaltandpepper.

" Wildsalmonortuna(cutinsmallpieces)sautéedinpanwithasparagus,slicedredbell

pepper,choppedonion,mincedgarlicand2Tablespoonsoliveoil.Garnishwithfreshbasil,choppedfreshtomatoes,lemonorlimejuiceandhotpepperflakes.Servewithbakedorsautéedsweetpotatoesorquinoa,ifdesired.

! Lentilorbeansoupandhugesaladorsteamedveggies.

DessertOrLateEveningSnack

" Rawalmondsorwalnuts,choppedappleorpear,withcinnamonandhoney." Cupofgreen,whiteorredrooibostea,sweetenedwithstevia.


Phase3—Followdays6-10

Thisportionofthedetoxdiet,youwillbegintoincorporatemorehealthycarbsandcleanmeatsinyourdiet,whilestillavoidinggrains,sugar,processedfoodsandallchemicalsandpreservatives.Yourdietwillconsistofprimarilyrawveggies,naturallyraised/grassfed/organicbeef,chicken,fishorporkwithsmallamountsoffruitandhealthycarbssuchaswhite,redorsweetpotatoes,quinoa,andbrownorwhiterice,andbeans.Youshouldbefeelingenergetic,alert,andprobablyafewpoundslighter,aswellassleepingbetteratnight.Youmaystilleatanythingfromthepreviousphasesasdesired.Allowed:Allfreshorganicveggiesandfruit,brownorwhiterice,quinoa,sweetpotatoes,redskinpotatoes,beans,wildcaughtfish,freerange/organicchickenandeggs,grassfedbeefornaturallyraisedpork,grassfedorganicbutter,virginoliveoil,coconutoilandnaturalherbsandspices.1-2cupsorganiccoffeeallowed,1glasswhiteorredwineallowed.Avoid:AnythingNOTorganic,wheat,corn,dairy,soy,sugar-excepthoneyorpuremaplesyrup,conventionallyraisedmeats,anyprocessedorpackagedfoodordrinks(nothingfromabox,can,orpackagewithmultipleingredients),alcoholexceptwhitewine.


Breakfast(ChooseOne)Forthisphase,youmayaddinhealthy,cleanmeatssuchasnaturallyraisedpork,andeggs.Ifyouarehavingasmoothie,youmayaddincoldprocessedorganicwheyproteinorothernon-soyproteinpowder,andeggswithveggiesandsomemeatisalsoacceptable.


! Pumpkinsmoothie–½canorganicpumpkin½to1cup(fullfat)coconutmilk1bananaor1apple¼cupgroundorwholeflaxseeds¼cupchiaseedsGreens1scoopvanillaproteinpowder1teaspooncinnamon,dashofnutmegsteviaforsweetener(ifdesired)Addafewicecubesandblend.Forextracoolandcreamysmoothie,freezebananabeforeadding.

! Fruitsmoothie–

1banana1cupfreshorfrozenberries½cupchoppedfrozenorganickaleorspinach1cupcoconutjuiceorgreenteaorkombucha1tspturmericpowderor1teaspooncinnamon1scoopvanillaproteinpowderAddiceifdesiredandblend.

" Veggiescramble(worksgreatwithleftovers)—1/2cupcookedquinoa,organicspinach,

choppedonion,mushroom,greenorredpeppers,orotherveggies.Cookwithgrassfedbutteroroliveoiluntilsoft.Clearaspotinthemiddleandaddanegg.Scrambleandmixinwithveggiemix.

" Breakfastveggiestirfry:Sautegentlyinpan—2Tablespoonsbutter,slicedmushrooms

(shiitakeisbest),choppedtomatoes,naturalbacon,choppedgarlicandchoppedfreshparsley.


Lunch(chooseone)

! Humongoussalad—fullofveggies,organicgreens,lentilsorbeans,etc.Dressingoflemonjuiceofapplecidervinegarandoliveoil.Add-ins:Tuna,salmon,cookedchicken,grassfedsteak,hamburger,hard-boiledegg,rice,beans,quinoa,etc.

! Lettucewrapsconsistingofleftoverchicken,orotherhealthymeats,andveggies.Tryalettucewrapofleftoverchicken,avocado,tomato,andslicedonions.

! ‘Nontaco’salad—lettuce,tomatoes,blackbeans,groundbeef,avocado,greenpepper,

cilantroandoliveoilandlimejuice.Addinchoppedjalepenosifbrave.Dinner(chooseone

! Chimichurristeak- Grassfedsteak—flank,outsideskirtsteak,flapsteak,ortri-tipsteak.Chimichurrisauce—5lggarliccloves,¼to½redonion,1cupparsleyorcilantro,¼cupredwinevinegar,½cupoliveoil,seasaltandredpepperflakes.Finelymincevegetablesorplaceallinafoodprocessorandchoptillblendedwell.Servewithmediumraregrilledsteakandsteamedveggies.

! Chickenorfishinfoilpackets—2-4bonelesschickenbreastsofthighs,onion,greenbeansorasparagus,andslicedredpepper.Placechickeninfoil,addveggies,seasonwitholiveoil,saltandpepper.Wrappackettightlyfoldingupedgestightly.Grilltilltender.Servewithorganicsalad.

! Grassfedburgers—Grillburgersmediumtomediumrare,servewithslicedtomato,

lettuceandonion—nobun.Servewithbakedsweetpotatoes.

! Grilledsalmonwithcranberrysalsa—Freshorfrozenwildcaughtsalmon,cranberries,redonion,garlic,cilantro,anorange,honey,seasaltandredpepperflakes.Inafoodprocessor,addsalsaingredientsandchopuntilblended,butnotoverlyfine.Peelandsectionorangeandaddchoppedorangetomix.Grillsalmonandtopwithcranberrymixture.

Cleaneatingstartswitharemovalofdairy,mostallgrains,especiallywheat,cornandsoy,andeatingonlynaturallyraised,organicmeatsandwildcaughtfish.Cleaneatingalsoisnoteating


processedfoodsorfoodswithtoomanyingredients.Eatfoodsinsteadwithoneingredientorcombinefoodswithoneingredienttomaketastybutsimpledishes.Eatlikeyourancestors.Eatclean,eatsimpleandeatsmart.www.simplesmartnutrition.comFormealplans,grocerylists,healthy,cuttingedgedietaryinformation,joinCat’sFatBurningKitchenatwww.simplesmartnutrition.com.Thefirstmonthisfree!

TwoWeekMealPlanPlusRecipes


Youwillbeeatingapproximately1200-1500caloriesaday--adjustupordowndependingonbodysize,desiredweightloss,andactivitylevel.Guidelines:

• AvoidanythingWHITE—includingbread,pasta,crackers,whitesugar,whiterice,milk.• Avoidgrains--especiallyallformsofwheatandcorn,including“wholegrains”,gluten

freeoptionsandevensproutedgrains.• Drinkwater,herbtea,greentea,regularteaor1-2cupsorganiccoffee.Avoidalljuice

andothersweeteneddrinks.• Snacksareok,butbalanceoutcarbs(fruit,veggies)withprotein/fat.Example,fruit&

nutsorcheese,veggies&humous,boildedegg&veggies,beeforturkeyjerky&veggies.Only1servingoffruitaday,sincefruitishighinnaturalsugars.

• Avoidprocessedfoods!Stayawayfromanythingthathasmorethan3ingredientsandcomesinabox,can,orpackage.Exceptionsareoneingredientfoods,orfoodthathasreadilyidentifiableingredientsthatdonotcontainanytypeofchemicalsorprocessedingredients,corn,wheat,soy,orsugars.

• Wheneverpossible,eatgrassfedmeat,organicfreerangepoultryandeggs,andwildcaughtfish.Thesefoodscontainhealthyfatsthathelpburnbodyfat.Regularconventionalmeatisveryhighinomega6fats,hormones,andantibiotics(allusedtomakethecattlegainweightquickly)andwillalsomakeYOUgainweightmoreeasily.

• Avoidanyprocessedvegetableoils.Cookwithbutterandcoconutoil.Useoliveoilfordishesthatarenotheated,likesalads.Avocadoisanewhealthyoilthatisappearingthatisgoodforyouaswell,butisbetterifnotheated.

• Keepinmind,ifyouhappentoeatmorecarbsoneday,thenyoumayfeelmorebloatedorweighmorethenextday.Carbstendtomakeyourbodyholdontowaterweight.Assoonasyougetbacktoyourlowcarbdiet,weight/bloatisgone!

• Besuretogetanadequateamountofproteinateverymeal,especiallylunchanddinner.

• Seasonfoodliberallywithgarlic,lemonorlimejuice,seasaltandpepper.Usehotpepperflakesifyoulikethem—theyarefatburning.Srirachaisgoodonabouteverythingtoo,butusesparingly,itcontainssugar.

• Proteinportionsformealsareaboutthesizeofyourpalm(minusfingers).Forfattiermeatssuchasporkorbeef,servingshouldbesmaller.

Portions

Meat-sizeofpalmorsmaller,dependingonhunger.Eggs-OneortwoeggsCheese-2-4slicesofgrassfedrawcheese


Carbs-• 1med/smallwholesweetorwhitepotato• 2-3smallredpotatoes• ½cupquinoaorbrownrice• 1pieceoffruit

Unlimitedamountsoflowglycemicveggies!Nuts-handfulortwoButter,Oliveoil,healthyfats-1Tpermeal

CheatDay-Onceaweek,ifdesiredYoumayeatmorecarbsonthisdayorotherfoodsyoudon’tusuallyeat—cookies,bread,rice,sweets.Don’tgooverboard!Justallowyourselfareasonableamountoffoodsthatarenotonyour‘Good’list.BESURETOFOLLOWUPTHENEXTDAYWITHALOWERCARBDAY—avoidgrains,sweets,fruits,etc.Beawarehowever,thatcarbsareaddictive,soifyouchoosetohavea‘cheat’day,itmaybehardertogetbackonthewagonthenextday.Don’tfalltotallyoffthewagonwith‘cheatdays’.Water,FluidsDrinktonsofwater.Addlemonifyouwish,ordrinkithotwithlemon,turmericandatouchofsteviaorhoney.Oftenwhenyoufeelhungry,youareactuallycravingwater.Sodrinkfirst,beforeeatingasnackormealetc.Youcanaddslicedcucumber,slicedfruit,blueberries,strawberries,etctoyourwatertogiveitflavor.Ialsoreallylikesparklingmineralwaterwiththeaboveingredients.Cheers!


MEALPLANSChooseonefromeachsection.EatonlywhenHUNGRY.Hungerisimportantandnecessaryandpartofourcavemandays.Weneedtoallowourbodiestofeelhunger.EatsnacksONLYifyoufeelyoureallyneedthembecauseyouareveryhungryandcan’twaitforameal.Don’tfeellikeyouNEEDtoeat5or6timesadayjustbecauseitisgoodforyourmetabolism—itreallydoesnothingbutaddextracaloriesandcauseyoutoeattoomuchfood.EATWHENYOUAREHUNGRY.IT’SOKTOSKIPAMEALOCCASIONALLY,ASLONGASYOUDON’TEATSNACKSINSTEAD.Formoreweeklymealplans,recipesandgrocerylists,plushealthydietinfo,joinCat’sFatBurningKitchenathttp://www.simplesmartnutrition.com/


Breakfast

• Appleand4slicesgrassfedrawcheese

• 1cupfreshberriesinseason,almondsorgrassfedrawcheese

• Smoothie-1smallbanana,½cupfreshorfrozenberries,2cupsofbabykale,spinach,babygreens,etc.,coconutjuiceorwater,1rawORGANICeggor1scoopcoldprocessedwhey,1tspcinnamon,½tspturmeric,2Tbspflaxorchiaseeds

• Flaxbreadtoast*with1Tofalmondbutter/sunflowerbutter,1cuporganic

strawberries/blueberries/raisins/apple

• 1or2Eggs(fried,scrambled,poached,boiled)with1pieceofflaxseedtoast,smallamountofgrassfedbutter.Serveontopofbabyspinach,babykale,etc.

• 2Eggquichecups*

• Buckwheat-flaxpancakes*,1Tbspgrassfedbutter,realmaplesyrup,orstevia,2slices

natural(nitrate/nitritefree)bacon

• 2eggomeletwithveggiescookedinasmallamountofgrassfedbutter

• 1sliceDutchbaby*with½cupfreshblueberries,mashed.SprinklewithcinnamonSnacksMidMorning/MidAfternoon(onlyifneeded)


• ½Apple,½cupberriesorotherfreshfruitandhandfulofnutsor1-2Tbspnutbutteror

sunflowerbutter• 1-2Eggquichecups• ½Appleor½cupberrieswith2-4slicesraw,grassfedcheese• Handfulofrawalmonds,mixednuts,trailmix(nosugaroroiladded)• 2-3slicesgrassfedcheese• 1hardboiledeggandcutupveggies:carrots,celery,radishes,cucumber,peppers,

zucchini,etc.• Redorgreenpeppers,carrots,celery,radisheswithhummus,guacamole,oravocado

slices.(Iliketoaddsomesalsaorhotsaucetotheavocado)• 2piecesnatural,deliorleftoverslicedchickenorturkeywithapple,pear,berries• ½AvocadowithSrirachasauceorsalsadrizzledon

Lunch(chooseone)

• “Supersalad”ofbabygreens,tomato,carrots,avocado,cucumber,avocado,mushroom,onion,etc.with1servingmeat(canuseleftovermeatfromdinner,1or2hardboiledeggs,tuna,orsardines)Dressing:1Toliveoravocadooilandbalsamicvinegar,seasaltandpepper.(tryaddingafewherbslikegroundcuminandcorianderseed,ororegano/basil)

• 2-3Veggieeggquichecups,canhavewithsaladorcutupveggies

• 1servingleftovers:meatfromdinnerandsteamedveggies

• 2Wholedeviledeggsorhardboiledeggswithcutupveggies

• Sandwichwithonethinsliceflaxseedbreadortoast:3slicesnaturalturkey,lettuce,tomato,smallamountof(Primal)mayonnaiseand/ormustard.

• Eggsalad—Twohardboiledeggs,1Tbspmayo,mustardtotaste,salt,pepper.(youcanalsoaddcelery,onionanddillseasoningifdesired.Wrapinlettuceleavesoruseveggieslikeslicedcucumbertodipin.

MidAfternoonSnack(seeabovesnacks)


Dinner

• 1Servingwildcaughtsalmon,cod,halibut,tilapia,etc.cookedinpanwith1Tbspgrassfedbutter,garlicpowder,saltandpepper,lemonjuice,orgrillandaddbutterandlemonwhendone.Steamedbroccoli,andslicedsweetpotatoesorredpotatoes.(youmayusesmallamountofbutteronbroccoliandpotatoes.)

• Chicken,beeforporkshishkabobswithonion,greenpepper,zucchini,mushrooms.Canbemarinatedinsoysauce,1Toliveoil,½cupwater,lemonorlimejuice,1Tbspbrownsugarorhoney,gratedgingerandmincedgarlic.Grill.Servewithquinoaorbrownrice.

• Storeroastedchicken(greatforleftovers!),steamedbroccoli,sautéedzucchinior

summersquash(addonion,garlicorcarrotsifdesired),sautéedgreenbeans,etc.,boilednewpotatoeswithsmallamountofbutter,seasalt,pepperandfreshherbs.

• MexicanFiestaSalad*

• LettuceWrapswithturkeyorbeef*,lotsofveggiesforaddedtoppings:thinsliced

carrots,greenonions,avocado,zucchini,cilantro

• Turkeymeatballs*,kalesalad*

• SaladNicoise*


• Grilledchickenthighswithjerkseasoning(canbepurchasedatstore),grilledpineapple,andbabygreenssaladwithcutupstrawberries,greenonion,pecans,almondsorwalnuts,andfetacheese(optional).Dressing:oliveoravocadooilandbalsamicvinegar.

• Salmonpatties*,saladofchoppedtomato,cucumber,onionandfreshparsleywith

lemonjuiceandoliveoil,saltandpepper.

• Grilledgrassfedsteaks(4-6oz,mostanyleancut).1smallbakedyukongoldpotato,sauteedasparaguswithfreshlemonjuiceandbutter,saltandpepper.

• Seafood-veggiepenne*,withcannedorfreshcookedsalmonortuna.(Usebrownrice

glutenfreepenne--½cupperserving)pasta.

• Lee’s“pasta”sauceandspaghettisquashpasta*(orcanusespiralcutzucchiniorsummersquash),steamedbroccoliortossedsalad.

Dessertorlateeveningsnack2-4smallpiecesdarkchocolateorotherdark(70%ormore)chocolate.


Grocerylist

" grassfedgroundbeef,grassfedsteaksanyleancut" grassfedrawcheese" organic,pastureraisedeggs" chickenthighs" groundturkeyorchicken" 4canscannedorfreshwildcaughtsalmon,ortuna" freshorfrozensalmon,cod,halibutortilapia(wildcaught)" naturalnitrate/nitritefreebacon" naturalItaliansausage" babygreens,babysupergreens,babyspinach,babykale,etc." kale" squash" pumpkinseeds" freshbasil,oregano,rosemary,orotherfreshherb" tomatoes" cucumber" carrots" celery" onion,greenorredorboth


" broccoli" lemons,limes" cilantro" freshgreenbeans,zucchini,summersquash,etc." babyredpotatoes" spaghettisquash,orspiralcutzucchini,summersquash" avocados" freshgarlicandgingerroot" freshsalsa" Sriracha" 4apples" organicstrawberriesand/orotherberries" bananas" coconutoil,oliveoil,balsamicvinegar" seasalt" cinnamon" jerkseasoning" hempmilk,coconutmilk,almondmilk" rawnuts,healthytrailmix" frozenorfreshberries" frozenspinachorkale" naturalpastasauceor2canstomatosauce" olives" oliveoil,coconutoil" balsamicvinegar" stevia" groundflaxseed" nutbutterorsunflowerbutter" grassfedbutter

Thesearethebasicsforyou.Meatcanbepurchasedaheadandfrozen,aswellaspackagedgoodsorpantryitems.Eachweek,purchasethefreshproduceyouwillneedfortherecipesandmealplansprovided.WhileItriedtoremembereverything,thereisachancesomethinggotleftout.Checkovertherecipesbeforeshopping!Foryourownpersonaltrainerforyourdietincluding:weeklyrecipes,mealplans,grocerylistsandhealthydietaryandhealthadvice,joinCat’sFatBurningKitchenmonthlymembershipatwww.simplesmartnutrition.com

Thefirstmonthisfree!


Spinach-EggMiniQuicheCups

Thisisagreatmealtomakeaheadandkeeponhandallweekinthefridgeforafast,healthy,highprotein,lowglycemic,fatburningmealorsnack.Besureandusetheeggyolksaswellasthewhites,becausetheyolkscontainthehealthyfats,andmostofthevitamins,mineralsandantioxidants.Youcanaddvirtuallyanytypeofvegetabletothis,justcutupinsmallerpieces.Anywayyougo,youwillbeaddingpowerfulantioxidantsandvitaminsandminerals.Tryspinachorkale,choppedmushrooms,sweetredpeppers,asparagus,orzucchini.Ingredients6largeeggs,beaten1smallpackageoffrozenorganicspinach½cupofchoppedredpepper,asparagus,orothervegetable½cuporsoofshreddedraw,grassfedcheese(optional)¼cupofmincedonionDashofTabasco,orotherhotsauce,orredpepperflakesSeasalt1-2slicesofnatural,nitrite/nitratefreeham,sausageorbaconifdesired,dicedMuffinpansprayedwithnonstickcookingoilfor12servings


DirectionsHeatovento350degreesF.Spraymuffinpanwithcookingspray.Thawanddrainthespinach.Youcanwringoutthespinachwithyourhandandgetmostoftheexcessliquidoutofit.Mixallingredientsinwithbeateneggs,andpourintomuffincups.Bakein350-degreeovenfor20minutes,orwhenaknifeinsertedcomesoutclean.Coolandserve.Canberefrigeratedandre-warmedinapan(lowheatwithlidon)toreheat—neveramicrowave!Greattoppedwithfreshsalsaandavocados!Makes10-12.


SmokedSalmonStuffedAvocados

PhotoandrecipecreditcourtesyGrowGrubhttp://grokgrub.com/2014/05/16/smoked-salmon-egg-stuffed-avocados/

Icannotsayenoughgoodthingsaboutavocados!Thisfattyfoodisactuallyoneofthebestlowglycemic,fatburningsuperfoodsthereis.Theirmildtastemakesthemsoadaptabletosomanyrecipes—anytimeoftheday.Andtheyaretheperfectbreakfastfood,combinedwiththeproteinpowerofeggs.Avocadoscontainlotsofhealthy,bloodsugar-lowering,satisfying,monounsaturatedfats,inadditiontoantioxidants,vitaminsandminerals.Abreakfasthighinhealthyfatsandproteinwillturnonyourfatburning,bloodsugar-stabilizingpowerthewholeday!Thisrecipeissupereasy,butreallydelicious,satisfyingandfilling—suretobecomeoneofyourfavorites!


Ingredients4avocados4ozsmokedsalmon8eggsSaltBlackpepperChiliflakesSrirachaDirectionsPreheatovento425°F.Halvetheavocados,thenremovethelargepit—Idothisbyholdingtheavocadocarefully,fingersoutoftheway,andhittingitwithasharpknifeblade.Thepitthenstickstothebladeanditcomesoutcleanly.Iftheholelookssmall,scoopoutasmallbitextrawithaspoon.Arrangetheavocadohalvesonacookiesheet,andlinethehollowswithstripsofsmokedsalmon.Crackeachoftheeggsintoasmallbowl,thenspoontheyolksandhowevermuchwhitetheavocadowillhold.Addsaltandfreshcrackedblackpepperontopoftheeggs,totaste.Sprinklewithchiliflakesifdesired.Gentlyplacethecookiesheetintheovenandbakeforabout15-20minutes,untiltheeggslookcooked.DotwithSriracha,servewarmandenjoy!Serves4.


ThaiBeeforChickenLettuceWraps

PhotocourtesyFazelaVohra,http://kharasmithaas.wordpress.com

Thisisanoftenrequestedmealinmyhome.It’sfilling,butnotheavy;ithasplentyofpower-packednutrition,colorfulantioxidants,andfatburningpower.Themorebrightlycoloredveggiesyouadd;themorenutritionyouget!Thereareplentyofvariationsonthistheme,soIwillstartoutwithmyThai-stylerecipeandgiveyousomeotherideasattheendofthisrecipe.Forindividuallycustom-madewraps,servethevegetabletoppingsinseparatebowlsandleteveryonemaketheirownhealthycreation.Thisisagreatwaytoservetochildren,aseachkidwilldelightinmakingtheirown‘masterpiece’.Thisdishhaslotsoffreshginger,agreatsuperfoodaddition.Gingeriswellknownasabloodsugarbalancer,isanti-inflammatory,animmuneenhancer,adigestiveaid,andcancerkiller.So,don’tbeshywiththeginger,addasmuchasyoulike!Italsospeedsupthemetabolismandhelpsburnfat.Thebesttypeoflettuceforlettucewrapsisorganicgreenorredleaflettuce,Boston,BibborRomaine.Manyrestaurantsuseiceberglettuceinthisdish,buticeberglettucehasvirtuallynonutritionalvaluewhatsoever.


Ingredients1lbofgroundgrassfedbeef,freerangegroundturkeyorchicken2TbspofextravirginoliveoilSeasalttotaste(1/2tsporso)1smallonion,minced2-4clovesgarlic,minced1Tbspfreshginger,gratedormincedJuiceofonelimeor1Tbspricewinevinegar2-3TbspofsoysaucePinchofsugarHotpepperflakestotaste(justashakeortwowilldo)8-10lettuceleaves,washedanddriedToppings1bunchoffreshcilantro,chopped1bunchofgreenonions,choppedin2”pieces,andslicedvertically1sweetredbellpepper,slicedinthinslices1smallzucchini,grated2-3carrots,grated1firmbutripeavocado,slicedthinly1or2tomatoes,choppedDirectionsLightlybrownthemeatinafryingpanwiththeextravirginoliveoilovermediumheatwiththegarlic,onion,ginger,andsalt.Addlimejuice,soy,pinchofsugarandasprinklingofhotpepperflakes.Cookonlowforanother1-2minutes.Scoopacoupleofspoonsfulofthemeatmixtureonalettuceleaf,addyourchoiceoftoppings,andwrapbyfoldingoneendoverandthenwrappingthesides.(It’sprobablygoingtodrip,soholdoveraplate).Enjoy!!Serves2-4orsodependingonhowhungryeveryoneis.VariationsThereareaLOTSofvariationsonthis.Youcansubstitutethinlyslicedgrassfedmeatliketri-tip,flank,ribeye,orsirloinsteaks,etc.AMexicanversioncouldincludeblackbeans,onion,tomato,greenchilipeppers,lettuceorshreddedcabbage,salsa,andavocadoorguacamole.Omittheginger,soyandricewinevinegarandaddacoupleteaspoonsofcumininstead.Lettucewrapsarealsoagreatwaytoavoidbreadinsandwiches.Anythingyouwouldeatinbreadorabun,wrapwithlettuceinstead.Iloveturkeysandwichingredientswrappedinlettuceinsteadofbread,ortunasalad—oraBLT!Evenhamburgersaregreatthisway.Manyrestaurantswithsandwichesonthemenuwillsubstitutelettucewrapsinsteadofbread.Useyourimagination;thepossibilitiesareendless!


SaladNicoisewithGrilledTuna

Highinprotein,healthyfatsandfiber,thissaladNicoisemakesasatisfyingandincrediblyhealthymeal.Youcanmakethesaladportionaheadoftime,andjustcookthefishrightbeforeserving.Iliketoservethefishwarm,butitcanbeservedchilledaswell.Youcanusefreshfishliketunaorwildcaughtsalmon,orusethecannedtypeaswell.Darkgreenleafygreensareprovendiabetesfightersandhelptokeepbloodsugarstableandinahealthyrange.Greensarealsoaveryalkalizingfood,whichmeanstheyareverygoodforyouroverallhealth.Theantioxidantskillfreeradicalsthatcancausedisease,andtheyarefullofvitaminsAandC,folicacid,calcium,magnesium,potassium,zinc,andotherpowerfulhealthpromotingphytochemicals.Saladsarealsoverygoodforthehealthybacteriainyourgut—anotherthingthatwheninbalance,helpstopromoteahealthyweight,andhealthybloodsugar.Ahealthybalanceofgutbacterianotonlyisamazingforyourhealthandimmunesystem,butitalsohasmuchtodowithyouroverallmoodsandemotionalstate.Gutbacteriaimbalanceisknowntobeconnectedtoanxietyanddepression.


Ingredients2-4largehandfulsofbabygreens—arugula,babykale,watercress,babylettuces½lboffreshgreenbeans,orasparagus2-4eggs,hardboiledandquartered2choppedripetomatoes¼cupKalamataorGreekolivespittedorunpitted½largeredonionchoppedorthinlyslicedChoppedparsleyorchoppedcilantroCapersRawimportedParmigianacheesePhase2—2smallredpotatoes,boiledandquarteredDressingIngredients1-2garliccloves,minced1smallshallot¼cupoliveoilJuiceofonelemon½tspDijonmustardSeasaltandpepperWhiskingredientstogetherinabowl.SaladDirectionsSteamgreenbeansorasparagusuntiltendercrisp,thencoolundercoldwater.Cutupboiledandcooledeggs.Arrangegreensonlargeplate,andarrangeothervegetablesinseparatesectionsontopofgreens.Addfishanddrizzlewithdressing.Serves2-4.


RoastedGarlicMashedCauliflower

Mashedcauliflowerhasarich,decadentcreamytastethatmakeyouforgetyouareavoidingstarchypotatoes.Withtheadditionofsweetsavoryroastedgarlic,youwillthinkyouhavediedandgonetoheaven.Notonlyiscauliflowerlow-glycemic,butitalsocontainscompoundsthatfightcancer,boosthearthealth,fightinflammation,boostyourbrainhealthwithcholine,andhelpyourbodydetoxify.Cauliflowerispackedwithantioxidantsandphytonutrientsgalore--includingvitaminC,beta-carotene,kaempferol,quercetin,rutin,cinnamicacid,andmuchmore.Antioxidantsareyourbestweapontofightreactiveoxygenradicalsthatcausedisease—includingdiabetesanditsrelatedcomplications.Theadditionofroastedgarlicaddsasweet,caramel-ytastetothecaulifloweranditsadditionfurthercomplimentsthehealthbenefitsofthecauliflower.Allicinistheprimaryingredientingarlicwhichactuallyhelpsfreeupinsulininthebody,decreasingbloodglucoselevels.Garlichasalsobeenknownforitsabilitytostopfreeradicals,protectthekidneysandbloodvesselsaswellasthedelicatebloodvesselsintheeyesandskin.Andgarliciswellknownforitsabilitytolowerbadcholesterol,breakupplatelets,andprotecttheheart,whileloweringbloodpressure—andittastesAWESOME!


Ingredients1headcauliflower,stemtrimmedandcutinsmallflorets¾cupwater1headgarlic,toptrimmed,butskinlefton2-3TbspgrassfedbutterChoppedparsleySeaSaltandpepperDirectionsTrimjustthepapery,pointytopofftheentireheadofgarlic,leavingbulbsintact.Trimoffenoughthatgarliccanbesqueezedoutwhencookedandsoft.Wrapinfoilandaddasmallamountofbuttertotopofgarlic.Pullfoiluparoundgarlic,butleavetopopen.Bakeinovenat350-375forabout45minutesorso,untilgarlicisfragrant,softandlightgoldenbrown.Whilegarlicisbaking,steamthecaulifloweruntilverytender.Drain.Mashcauliflowerwithahandheldmasherorhandmixerinpan.Addparsley,butter,seasaltandpepper.Squeezethegarlicoutofitspaperyshellintocauliflower.Mixinwithaforkormashertodistributeevenly.Enjoy!!Servesabout4.


TomatoTunaBites

Adelicious,supertastyandeasyhighprotein,lowglycemicsnackthatwillsatisfyyourhungerwithoutmakingyourbloodsugargoup.Thesearedefinitelytheirbestinthesummertimewhenyoucanfindfirm,ripe,delicioustomatoes,whichasyouknowarefullofantioxidantsincludinglycopene.Thefreshbasilcontainsvolatileandmostofthebenefitsofbasilcomefromthefreshleaves.Basilcontainscinnamanicacid,whichenhancescirculation,stabilizesbloodsugar,andimprovesbreathing.Basilisnaturallyanti-inflammatory.Manynaturopathicphysiciansprescribebasilfordiabetes,allergies,arthritis,andrespiratorydisorderslikeasthma.Theantioxidantsinboththebasilandthetomatoesworkbestwhencombinedwithahealthyfat,liketheavocadooilmayonnaiseinthisrecipe.Freeradicalsfightaging,cancerandprotectyoufromthecomplicationsofdiabetes.Thissnackiseasytoassemble,delightfultolookat,anddelicioustoeat!


Ingredients2-4mediumorlargesizedRomatomatoes,slicedthickly1TbspapproximatelyofPaleoavocadooilmayonnaiseFreshbasilleaves1canalbacoretunaSrirachasauce,totasteDirectionsSlicetomatoesinthickslices,arrangeonplate.SpreadasmallamountofmayoonTomatoes,topwithfreshbasilleaves(2-3oneachtomatoslice),aspoonfuloftuna,anddotwithSrirachasauce.Enjoy!


PaleoLowCarbBread

I’vebeensearchingforagoodlow-carbbread,becauseit’snicetohaveapieceoftoastsometimeswitheggsinthemorning,ormaybeasandwichonceinawhileforlunch.Theproblemis,evenglutenfreebreadsarejustasrefinedasthewheatbreads,sotheyarehighglycemicandshouldbeavoided.ThereareafewkindsofPaleostyle,grainfreebreadsinthestore,butIhavefoundtheonesthatIhavetried,haveafunnytasteandtexture(atleastthecoconutflouronesdo).And,really—whowantstopay$11or$12aloaf?That’scrazy!I’vehadgoodluckwithgroundflaxseedsasanallaroundsubstituteformanythingsthatarenormallymadewithflour,soIplayedaroundabitandcameupwiththistastybread.Whileithasaheaviertexturethanaregularloafofbread,theflaxseedgivesitadelicious,nuttyflavorandofcourse,tonsoffiber!Andtherecipecontainsalotofeggs,soyougetanicebitofhealthyfatandproteinaswell.Myfavoritewaytoeatthisforbreakfastistoastedwithsunfloweroralmondbutterontop.


Enjoy!

Ingredients½cupalmondbutterorsunflowerbutter(incaseyouhaveanutallergy)5eggs¼cupbutter,melted1Tbsphoneyorrealmaplesyrup1tspapplecidervinegar1/3to½cupgroundflaxseedmeal1tspbakingsoda½tspseasalt

DirectionsPreheatovento350-360degreesF.Greasealoafpanoruseasiliconeloafpan.Meltthebutteroverlowheatandremovefromheat.Inalargebowl,whiptheeggswithamixer,whiskorforkuntillight-colored,andwellmixed.Addinotheringredientsandmixwell.

Pourbatterinloafpanandbake30minutesuntilloafisfirmandlightlybrownedontop.Letcool.Storeinrefrigerator,servewarm,toastedorcold.Makesoneloaf.


BreakfastQuinoaScramble

Lookingforaquickandtastybreakfastbuttiredofthesameoldscrambledeggsandbacon?Hereisagreatideathatyoucanmakefromvirtuallyanything–leftoversworkgreat!

Thisparticularrecipeusesbacon,eggs,sweetonion,greenonionandslicedcarrots.Youcanalsoaddredorgreenpepper,peas,broccoli,freshtomatoes,zucchini,spinach,kale,parsley,cilantroorwhateverotheryummyveggiesyou’dliketoadd.Thekeyingredientsarecookedquinoa,sweetorgreenonion,baconandeggs.

WhenImakequinoa,Iusuallymakeabigbatch,becausetheleftoversaregreatforbreakfastorinotherdishes.Thisrecipeisquickandeasy,andabsolutelydeliciousandsatisfying–andverynutritiousaswell!Thisrecipeservestwobutiseasilyexpandableto4ormore.Therearenohardandfastmeasurementshere,justaddmoreingredientsforabiggercrowd.

Ingredients


1cupcookedquinoa3-4slicesofnatural,nitritefreebacon2organic,freerangeeggs1/4cupsweetVidaliaonion,coarselychopped3-4greenonions,chopped1-2carrots,slicedthinly1/4cupfrozenpeashandfulofcilantroorparsley,ifdesired1TbspofgrassfedbutterSeasaltandhotpepperflakes(optional)DirectionsInaskillet,cookthebacontilldone,butnottoocrisp.Setasidetocool,thencutorbreakintosmallerpieces.Addvegetables,andstirfryinleftoverbacongreaseuntilslightlytenderbutnotmushy.(5-6minutes)Pushveggiestoonesideofpanandaddeggs,andscramble-fryinpan.

Addcookedquinoaandbacon,andstirintoveggiesandheatthrough.Sprinklewithseasaltandhotpepperflakesandserve.Enjoy!Youwillhavesuper-poweredenergytoburnallday!


ChickenFiestaSaladwithLimeCilantroVinaigrette

Everfeelsometimesyoujustneedthemaximumamountofnutritioninonemeal?Don’tfresh,rawveggies,andflavorthatburstsinyourmouthsoundgood?Somethingsosatisfyinglydifferent,delicious,anddelightfulthatyouserveitwhenyouhavecompany?Thisisthesaladthatanswersallthoserequirements.Everythinginthissaladisabsolutelypackedwithamassiveamountoffatburningvitamins,mineralsandphytochemicals!Fromtheantioxidants,vitaminK,vitaminCandmagnesiuminthegreens,thehealthyfatsintheavocado,thelycopeneinthetomatoes,tothecancerfightingnaturalchemicalsinthetomatillo—it’sallgreatforyourbody!Ialwaysfeelfullofenergyaftereatingthiswonderfulsalad,andIlovetomakethiswhenIhavecompanyover—it’saprovencrowdpleaser.It’sevenbetterinthesummerwhensomanyoftheseingredientsareeasytofindlocally,burstingwithfresh-pickedflavor.Iampositivethiswillbecomeoneofyourpersonalfavoritestoo.


Dressing¼cupchoppedshallots¼cupfreshlimejuice(juiceof1lime)½cupfreshcilantrochopped2-3clovesoffinelymincedgarlic1/3cupextravirginoliveoilSeasaltandfreshgroundpepperDressingDirectionsCombinefirstfouringredientsinmediumbowl.Graduallywhiskinoil.Seasonwithseasaltandpepper.Salad3cupsofthinlyslicedredleaflettuce(preferablyorganic)3cupsthinlyslicedNapacabbage2-3Romatomatoes,seededandchopped½roastedredbellpepper(youcanusuallyfindthesealreadyroastedinthestoreorseebelowonhowtoroastyourown)½roastedyellowpepperHalf(ormore)firmavocado,peeledanddiced¼cupmincedredonionHalfacanblackbeans,drainedandrinsed1smalljalapeno,de-seeded,de-ribbedandminced2smalltomatillos,hullsremovedandchopped(greenMexicantomatoes)¼cuptoastedpumpkinseeds½cupcrumbledquesoanejo,orfetacheese(optional)2-4cookedchickenbreasts,cookedandslicedinthinstrips,orshreddedwithafork(Grilledchickentastesbestforthisrecipe.)SaladDirectionsCombinesaladingredientsinlargebowlandtossindressingjustbeforeserving.Placecutorshreddedchickenontop.Serves4-6.Toroastpeppers:heatovenon‘broil’.Slicepeppersinhalf;removestemandseeds.Placeskinsideuponflatpaninovennearheat.Roastfor4-7minutesuntilskinbeginstoturnblack.

Removeandcool.Whencool,slideoffblackenedskinandslicepeppersinthinstrips.

TurkeyorChickenMeatballs


Ilovetheseandyouwilltoo!Agreatsourceofhealthyprotein.Iliketoaddagenerousamountoffreshgarlictomaximizetheanti-agingnutritioninthisrecipe.Thesemakeagreatsnacktoo!Ingredients1lbgroundfreerangeorganicturkeyorchicken1rawegg1onion,minced2-4clovesgarlic,minced1tspseasaltorso,totaste1sliceglutenfreebread,blendedintocrumbsinafoodprocessor,½cupoatmeal,½cupgroundflaxseeds,oranycombinationofthese1-2tspoforegano2TbspofextravirginoliveoilDirectionsHeatovento375degreesF.Drizzleextravirginoliveoiloncookiesheets(withsides)orashallowbakingpan.Inabigbowl,combineallremainingingredients.Mixwithcleanhandsorlargewoodenspoon.Rollinto1½”sizedballs,andplaceonthebakingsheetinoven.Cookforabout10minutesorso,turn(orroll)andcookanothertenminutes,foratotalofabout20minutes.Donewhenoutsideisgoldenbrownandinsideisnolongerpink.


Servewithyourfavoriteorganicspaghettisauceandsteamedspaghettisquash,orjusteatplainalongsideasalad.Ihaveevenhadcoldleftovermeatballs(whicharedeliciousbytheway!)onCaesarsaladsforhealthylunch.Serves4.


Lee’sItalianSauceandSpaghettiSquash“Pasta”

Photocourtesyofwww.imarriedanutritionist.com

Tomatoesandtomatosaucearefullofasupernutrientcalledlycopene.Lycopeneisacarotenoidthathasbeenproventohelpprotectagainstbreast,pancreatic,prostateandintestinalcancer,anditreducesheartattackrisk.Whileconventionallygrowntomatoescontainlycopene,organictomatoescontainmuchhigheramountsofthisvaluablenutrient.Andcannedtomatoesandtomatopastehavesomeofthemostconcentratedamountsoflycopene.TomatoesalsoprovidevitaminC,vitaminK,andvitaminA.ThevitaminAcomesfromthecarotenoidsandbetacaroteneintomatoes.Theseantioxidantstravelthroughthebodyneutralizingdangerousfreeradicalsthatcoulddamagecells,causeinflammationandheartdisease,diabeticcomplications,asthma,andcoloncancer.Tomatoesalsohelptoreducecholesterol,areanti-inflammatory,andhelpreducetheeffectsofstressonthebody.And,didyouknowcookingmeatwithtomatoesenhancesyourbody’sabilitytoabsorbthevitalnutrientsfromthemeat,especiallytheironandzinc?Spaghettisquashhasallthehealthybenefitsofsquashincludingagoodsupplyofcarotene,vitaminsB1,B6,niacinandC,folicacid,pantothenicacid,fiber,andpotassium,alongwith


omega3andomega6essentialfattyacids.Becauseofthehighcarotenecontent,spaghettisquashprotectagainstmanycancers,particularlylungcancer.Dietsrichincarotenesofferprotectionagainstaging,cancer,heartdisease,andtype2diabetes.Sauce1lb(natural,nitrite/nitratefree)groundItaliansausage,orgrassfedgroundbeef(Ifyoucannotfindgroundsausage,youcanpurchaseitinlinksandsliceitbeforecooking)2-4clovesofgarlic,mashedandminced1mediumonion,chopped214oz.cansorganicchunkytomatosauce1smallcanorganictomatopaste¼-½cupwhitewineororganicchickenstock1-2Tbsporegano½tspsugarorhoney1tspthyme1tspbasil1bayleaf1spaghettisquash,halvedandseedsremovedfor“pasta”DirectionsHeatovento375degreesFahrenheit,andplacesquashinshallowbakingpanwithabout½“ofwater.Coverwithfoil,andcookinoven30-40minutesuntilsquashistender,stringyandcaneasilyberemovedwithfork.Drizzlewithextravirginoliveoilandseasaltbeforeserving.Whilesquashiscooking,sautéonionsinextravirginoliveoilinlargesaucepanonmediumheatuntiltenderandtranslucent.Addgarlicandmeat,cookandstiruntilbrowned.Stirinspices,tomatosauce,pasteandwater.Addsugarorhoney,stirtogetherandsimmer,covered,onlowheatfor30minutesormore.Stiroccasionally.Serveovercookedspaghettisquash.Serves4.


BrownRicePennewithSockeyeSalmonandAsparagus

RecipeandphotocourtesyJackieBurgmann,authorofHotatHome—TheSolutionforPeopleWhoHatetheGym.

Iknowyouwillagreewithme—thisrecipeisabsolutelydelicious,superhealthy,versatile,quickandeasy—withorwithoutthepasta!Youcanhavelotsoffunwiththisbasicrecipebychangingitaccordingtotheingredientsyouhaveonhand.Iusedacanofwild-caught,sockeyesalmoninthisbutyoucanusetunaifyouhaveittoo.Shrimporchickenworksgreataswell.Inthesummer,throwinsomehomegrowntomatoes,mushrooms,zucchini,andfreshbasil.Useatonofveggiesandverylittlepasta.Ilikeeverythingalittleonthespicyside—forflavorandhealthbenefits--soIaddedtonsoffreshgarlicandredpepperflakes.Or,ifyouwantsomeofthehealthy,anti-inflammatoryandantioxidantbenefitsofturmeric,addalittlecurryseasoning.Freshherbslikebasil,oregano,thymeormintarealsogreatadditions—bothfortasteandnutrition!I’mnotabigpastaeater,butglutenfree,brownricepastaisthebetteroption.Thisdishiseverybitasdelicious,though,withoutthepasta!Therearenorealhardandfastmeasurementshere.Youcanmakeasmuchoraslittleasyouwant,dependingonhowmanypeopleareeatingandthesizeofeveryone’sappetite.


Ingredients1cuporsoofbrownricepenne10-12spearsoffreshrawasparagusCrushedandmincedfreshgarlicRawmilkParmigianaReggianocheese2Tbspofextravirginoliveoil1canoftuna,wildcaughtsalmon,shrimporcookedchickenSeasaltandcrackedblackpepperorredpepperflakestotasteFreshbasilOptional--choppedfreshtomato,slicedzucchini,orslicedmushroomsNote:Ifusingtunaorsalmonpackedinextravirginoliveoil,youcanusethisoilforcooking.Otherwisedrainliquidandsetaside.Ifusingfreshtomatoes,tossinatendofcookingandjustwarmthrough.DirectionsBoilwater,addpastaandcookaccordingtodirections.Addasmallamountofextravirginoliveoiltotheboilingwaterandboilthebrownricepenneuntil'aldente'ordone,butslightlyfirm.Drainpastaandsetaside.Whilepastaiscooking,washasparagusandbreakofftoughbottoms.Cuttheasparagusintosmaller,1-2”pieces.Ifusingzucchini,quarterandslice.Slicemushroomsandotherveggiesyouareusinginthedish.Inalargeskillet,addextravirginoliveoil,asparagus,othervegetables,andgarlic,andstir-fryovermediumhighheatuntiltendercrisp--aboutaminuteortwo.Addcookedfishormeattopanandstirgentlyforaboutaminute,untilheatedthrough.Addsaltandpepper.Servevegetablemixtureoverpastaandgarnishwithfreshherbs,choppedtomatoes,andgratedParmigianacheese.Serves2.


GlutenFreeEasySalmonPatties

Thisismy‘go-to’dinnerwhenIdon’thavemuchonhandtomake,andwantsomethinggoodwithouttoomuchtimeandenergy.Itrytokeepacouplecansofwild-caughtsockeyesalmon(youcanfindthisatTraderJoe’s,WholeFoods,oryourregulargrocerystore)inthepantry,andgenerallytheotheringredientstendtobeapartofmyrefrigeratorandpantrystaples.Whileyoucanusemostanykindofsalmon,thesearedelicioususingcannedwildredsockeyesalmon.Thebrightredcolormeansthesalmonisnotonlyfullofflavor,butalsoabundantomega-3s,andhighlevelsofvitaminD,andastaxanthin(as-tuh-zan-thin),ared-orangepigmentwithraresuperstarantioxidantpower.Whilesalmongetsalotofattentionforbeingrichinomega3fattyacids,italsohasotheruniquenutritionalpropertiesthatareequallyimportant.Salmoncontainsshortproteinmoleculescalledpeptidesthatpossesssignificantanti-inflammatoryproperties.Salmonalsoprovidesimportantamountsoftheantioxidantaminoacidtaurine.Salmonisanexcellentsourceofomega3fattyacids,vitaminD,andimmune-supportiveselenium.Itisalsoaverygoodsourceofmuscle-buildingprotein,andenergyproducing,heart-healthyBvitamins:niacin,B6andB12;aswellasphosphorusandmagnesium.


SinceIliketospicethingsupabit,IaddedsomeredpepperflakesandFrank’sRedhotsaucetoit.Cayenneandhotpeppersactuallyraisethemetabolism,fightinflammation,andprotecttheheartandbloodvessels.Thecapsaicininthehotpepperhelpstoburnfat,sobesidesthetaste,itdoesgreatthingsforyourbody!Measurementsareallapproximate,soadjusttheseasoningstoyourowntaste.Ingredients2cans(6.35oz)ofwildcaughtsockeyesalmon,drained2organic,freerangeeggs,beaten1tspdill1/4-1/3cupgluten-freebreadcrumbs(orthrowtwoslicesofgluten-freeorEzekielbreadinyourfoodprocessorandmix.Viola!Breadcrumbs.)1tspofFrank’sRedhotsauce,totasteJuiceofonelemonorlime6-8greenonions,choppedHandfulofparsleyminced½tspofgarlicpowderor1garlicclove,minced¼cupbrownriceflour,almondmeal,orcoconutflourSeasaltandpeppertotaste2ormoreTbspofcoconutoilorgrapeseedoil,oranycombinationoftheseoils.DirectionsMixallingredientsexceptoilandhalfofthebreadcrumbmixtureinaglassbowlwithafork.Iletthesalmonmixtureremainprettychunky,aslongasitstickstogether.Heatanironskilletorfryingpanovermediumheatwiththeoil/butter.Byhand,formsmallpattiesofthesalmonmixture(keepingthemsmallhelpskeepthemfromfallingapart),pressintoflouroralmondmeal,onbothsides,andplaceinpan.Cookuntilgoldenbrown,about5-7minutesoneachside.(Carefulflippingthepatties,theytendtofallaparteasily).Servewithlemonwedges,hotsauceorplainorganicyogurt.Serves4.


Kale,SquashandAppleSalad

Everyoneknowstheadvantagesofeatingkale,butfallisthetimetoaddsquashtoyourmealsaswell.Therearesomanydifferentvarietiesavailablerightnow–andallaredelicious!This(mostly)fallvegetableisasuperfoodofitsownright,andisveryhighinbeta-carotene,whichprovidesthemajorityofvitaminAinmostdiets–aslongasitiseatenwithsomefatsoitcanbeabsorbedandutilized.(Antioxidantsdon’tworkunlessyoueatthis.)SquashalsocontainsvitaminC,potassium,fiber,andomega-3fattyacids,whichhelpsfightcancer,coldsandflu,andheartdisease–tonamejustafew.Unlikesummersquash,whichhasedibleskinandcanbeeatenraw,wintersquashusuallyhasatougherskinandwillneedtobepeeled.Therearemanymethodstocookingsquash,butthebestmethodformostsquashisroasting.Carefullycutthesquashinhalfandscoopoutthefibersandseeds.Atthispoint,youcanseparatetheseedsfromthefiberstotoastthemforasnack.Roastthesquashcut-sidedownat350degreesFuntiltender–ordolikeIdidandhalforquarterandputonmediumheatongrillforaboutahalfhourorso,dependingonthesizeofthesquashpieces.Thisisadelicious,heartysaladthatcanbeservedasahealthysidedish,orevenbeeatenasamealbyitself.Ilovethisforlunch!It’sfillingandsatisfying.Andextremelygoodforyou!


Ingredients1/2GrannySmithapple,chopped1/2McIntosh,Gala,Fuji,etc.apple,chopped1/2firmpear,chopped1smallsquash,roasted,cooledandchoppedincubes(IusedaDelicatasquash)1/2redonionchopped1/4cuproastedpumpkinseeds(Iroastedinpanovermedheatforabout2-4min)Dinosaurkale,choppedandmassaged(canusearollingpintomakeitmoretender)1/2cupchoppedcelery1/4cuptartdriedcherriesorunsweetenedcranberries1-2Tbsppuremaplesyrup1Tbspextravirginoliveoil1TbspapplecidervinegarorfreshlemonjuiceSalt,pepper,hotpepperflakestotasteDirectionsRoastsquash,cool,peel,andcubeinsmallpieces.Chopkaleinsmallpieces,androllwithrollingpinor’massage’bywrappingincleandishtowelandrollingwithacantomakeitmoretender.Mixtherestofingredientsinandserve.Servesabout4.Worksasagreatveganmealtoo!


CoconutAlmondEnergyBars

Hereismylatestattemptathomemadeenergybars.Idon’tlikethe‘store-bought’varieties,andthe“GoRaw”barsIdobuyareprettyexpensive,soImademyownversion,andtheyturnedoutgreat!

Well,hereisanotherattemptatsomegoodhomemadeenergybars.Idon’tgenerallylikethe‘store-bought’varieties–somanyofthemhavetoomuchsugar(intheformofricesyrup,extrafruit,cornsyrup,etc.),soyprotein,artificialingredients,etc.ThestorevarietybarsIlikebest,“GoRaw”barsareprettydarnexpensive,soIdecidedtomakemyownversionofthese.

Thesearefullofnuts,alittlebitoffruitforsweetness,atouchofsaltandnotbaked,butdehydratedatalowoventempovernight.Thispreservesthenaturalenzymesintheingredients,plushelpsthebarsholdtogetherwithjusttherightamountofchewiness.

Andtheyareglutenfree,dairyfree,cornfree,soyfree,grainfree,andPaleoaswell.ThisparticularrenditionactuallytastedalotlikeClifbars–withoutthegrainorotheradditives.Ifyou’dlikethemtohavesomeextrasweetness,I’dsuggestaddingwholeraisins–afteryouaredoneblendingthemixture.


Thesebarsareexcellentfuelforalongerbikeride,run,hike,orbusyday.Theycanbestuffedinyourcyclingjerseypocketwithoutmeltingalloverortakenalonginabackpackforahike.

Theingredientsgivenareallapproximateanddonothavetobeexact.Adjustingredientsuntiltherightconsistencyisachieved.

Ingredients1/2cupmixednuts(Iusedrawalmonds)½cuppumpkinseeds1/3cupraisins5-6dates1/2cupnatural(nosugaradded)peanutbutter(IsuggestTraderJoe’sValenciaandflaxseedpeanutbutter)2-3scoopsofcoldprocessedvanillaproteinpowder1/2rawapple1/2cupnaturalflakedorshreddedcoconut2TbsporsorealMapleSyruporHoney1-2tspcinnamonSeasalttotaste1/4cuporsowaterDirectionsInafoodprocessor,addpumpkinseeds,nuts,raisins,anddatesandmix.Addpeanutbutter,andotheringredientsandmixuntilwellblended.Addasmallamountofwaterifmixtureistoocrumbly.Mixtureshouldenduplikethickcookiedough.Ifyou’dlikeraisins,stirinaftereverythingismixedup.Preheatovento160-175degrees.Greaseacookiesheetlightlywithbutter,anddropcookie-sizedspoonfulsonsheet.Smashdowntillaboutahalfinchorlessthick.Cookinovenalldayorovernight—about6-8hours.Barsshouldbesolidwhendone.Cool.Makes12orso,dependingonsize.Enjoy!!


DutchBaby

WhileIamnotabigadvocateofusinggrain-basedfoods,thisoneisaperfectexampleofahealthyfat,highproteinbreakfastwithjustalittlebitofgrain.Iusedbrownriceflourinthisrecipeandtoppeditoffwithblueberriesinsteadofsyrup.Itworksgreatwithfreshstrawberries,cinnamon,slicedbananas,apples,etc.

Thisrecipeisbasicallyatypeofsoufflé,soitrisesuphighintheoven,butserveitquickly,becauseitfallsfromitdramaticallyhighshapewhenitfirstcomesout.

Useanironskilletorallmetalpanthatcansafelybeplacedintheoven,withoutfearofmeltingthehandle.Ingredients5-6eggs1/3cupgrassfedbutter1cupalmondmilk,hempmilk,ricemilk,etc.1cupbrownriceflour1tspvanillaSeasalttotaste

Directions


Heatovento425.Addbuttertoironskilletorallmetalpanwithslopingsides.Placeinovenandletbuttermeltwhileyouassembleotheringredientsinblender.

Addeggstoblender,andblendonhigh30secondsorso.Addotheringredients,andblendfor1minuteonhigh,makingsureyouscrapesides.Takepanoutofovenandcarefullypourbatterintohotpan.Bakeat425forabout18-20minutesuntilithasclimbedupsidesofpanandlookspuffedupandgoldenbrown.CutintowedgesServewithfreshfruitontop.Serves4.

Documents

The 2-Week Detox & Fat Loss Jumpstart Diet · lemon juice of apple cider vinegar and olive oil. DESSERT OR LATE EVENING SNACK " Raw almonds or walnuts, chopped apple or pear, with