6,99 €
Mehr erfahren.
- Herausgeber: Youcanprint
- Kategorie: Ratgeber
- Sprache: Englisch
- Veröffentlichungsjahr: 2021
If you want to become healthier, bulk up, and eat clean, then keep reading. For years it has been believed that bodybuilders couldn't follow a vegan diet. People assume that in order to gain muscle that you have to eat animal products because, for many, animal products are the only decent source of protein. While it is true that you need protein to build muscle, you can get plenty of protein from plant sources. As a dietitian, I want to help you make the changes to your diet that you want to and still do the workouts you love. There are a lot of myths out there about veganism and bodybuilding, and if you are a bodybuilder who wants to eat vegan, you may find it hard to figure out how to do so. People choose veganism for many reasons, and the reason you want to switch to this new diet isn't important. The only thing that is important is that, yes, you can eat vegan and be a bodybuilder. I want to help prove to you that you can have all the energy you need, as well as the protein, to be a successful bodybuilder and reach the gains that you have been striving for. In this book, you will find: The best vegan supplements that will boost your workouts and energy The top bodybuilding advice that can prevent gains The most powerful foods you can eat to improve your bodies anabolic processes How to gain energy without animal products What it really means to eat clean What you can do for your gut health How simple nutrition is the key to gaining more muscle … And much more. I understand you may still be unsure about going vegan. I get it. There is a lot of misinformation out there for bodybuilders and non-bodybuilders alike. You may be worried that your energy will lack, or that you won't be able to gain muscle like you have been. When you choose this book, you will learn the facts about bodybuilding and a vegan, plant-based diet. You'll realize the rumors you have heard are unfounded. Even if you have only eaten a traditional bodybuilding diet, you can make the switch to veganism without losing what you have gained. I know you want to make the switch to veganism. Otherwise, you wouldn't be here. So if you are serious about this, scroll up and click buy now
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Ähnliche
Anti-Inflammatory Diet
for Beginners
Planted Based and Hight Protein
Nutrition Guide (with 100+
Delicious Recipes)
By Mary Nabors
© Copyright
All rights reserved
This book is targeted towards offering essential details about the subject covered. The publication is being provided with the thought that the publisher is not mandated to render an accounting or other qualified services. If recommendations are needed, professional or legal, a practiced person in the profession ought to be engaged.
In no way is it legal to recreate, duplicate, or transfer any part of this document in either electronic means or printed format. Copying of this publication is strictly prohibited, and its storage is not allowed unless with written authorization from the publisher. All rights reserved.
The information supplied herein is specified to be honest because any liability in regards to inattention or otherwise, by any use or abuse of any directions, processes, or policies confined within is the sole and utter obligation of the recipient reader. Under no circumstances will any form of legal duty or blame be held against the publisher for any reparation, damages, or financial loss because of the information contained herein. The author owns the entire copyrights not maintained by the publisher.
The information stated herein is provided for educational purposes exclusively. The presentation of the data is without contractual agreement or any kind of warranty assurance.
All trademarks inside this book are for clarifying purposes only and are possessed by the owners themselves, not allied with this document.
Introduction
Have you been feeling sluggish and sore just getting out of bed in the morning? Sick of feeling tired and achy everyday? Looking for a sustainable way to lose weight, eat healthy, and gain back your lost energy?
Well then, congratulations on taking your first step to healthy living by purchasing The Anti-Inflammatory Diet forBeginnersbook, and thank you for doing so!
The following chapters will discuss how to improve your daily life, heal your immune system, lose weight, and even prevent degenerative diseases. Inflammation can throw you into a cycle that is difficult to get out of, causing pain in your muscles and joints, leaving you less active. Living a more sedentary lifestyle will cause weight gain, which will then put more pressure on your joints and cause more inflammation. But, you can control the inflammation by just making a few adjustments to what and how you eat.
It takes only takes 3 weeks to make anything a habit, start today and build a strong, healthy future.Included is a 3-week meal plan with breakfast, lunch, dinner, smoothies, and even dessert recipes. By just changing your way of eating, you can reduce the
inflammation that causes fatigue, joint pain, slowed cognitive function, and many autoimmune diseases. You will find you no longer need pain medication daily,and you don’t have to starve yourself to get there!
There are many books available to you on this subject, again, thank you for selecting this one! A great deal of effort was made to ensure this book was an easy read while still full of as much useful information as possible; please enjoy!
Chapter 1: What is Inflammation?
Inflammation is part of the body’s reaction to an injury or infection. It is a physiological response that alerts your immune system that it needs to repair damaged cells or fight off viruses and bacteria. Without inflammation signaling your immune system to go to work, infected wounds, and viruses would be deadly.
Unfortunately, it is not a perfect system. Sometimes the inflammation will flare up in parts of the body where it is not needed. This can lead to chronic inflammation, which has been linked to stroke, heart disease, and autoimmune disorders.
There are two different types of inflammation, acute and chronic. Acute inflammation is what occurs after being injured, such as a scratch or cut, twisted ankle, or even a sore throat.
This would trigger the immune system to react to the injured area only. The inflammation would only last as long as needed to repair the damage. It would cause the red blood vessels to dilate and increase blood flow. White blood cells would increase in the area needed and help to heal the body. You may see the signs of acute inflammation such as redness, swelling, pain, and the area may feel warm to the touch or cause a fever.
When there is acute inflammation, the damaged tissue releases a chemical called cytokines. The cytokines act as a signal to our body to send extra white blood cells and nutrients to aid in healing. Prostaglandins, which are a substance similar to hormones, trigger the pain and fever as well as create blood clots to help repair any damaged tissue. As the body heals, the inflammation will gradually lessen until no longer needed.
While acute inflammation is very useful in aiding the body to repair itself, chronic inflammation can cause more damage rather than repair it. Chronic inflammation is usually a low level throughout the entire body. It is often found by a small rise of immune system markers in blood or tissue samples.
Chronic inflammation can be caused by anything your body thinks is a threat, whether it really is or not. This inflammation will still trigger the white blood cells to respond, but because there is nothing that needs their attention to heal, they sometimes begin to attack healthy cells, tissues, and organs.
While researchers are still trying to fully understand exactly how chronic inflammation works, it is known to increase the likelihood of developing many diseases.
Cases of acute inflammation are often easily treated with over the counter medications. Commonly used NSAID drugs and
pain relievers like naproxen, ibuprofen, and aspirin are usually considered safe and effective against short term inflammation.
These drugs work by blocking the enzyme cyclooxygenase, which produces the prostaglandins; this reduces the pain making it more bearable. If the over the counter medications do not ease the discomfort, there are prescription medications that may work as well, such as cortisone and steroids such as prednisone that are known to reduce inflammation.
Unfortunately, there still are no medications specifically for treating chronic inflammation.
While there are many options to treat inflammation short term, all of the medications come with side effects and may not be safe to use long term.
NSAIDs, when used often over months or years time, can raise the risk of stroke or heart attack as well as stomach and bowel side effects such as ulcers and bleeding. Cortisone can cause weight gain, osteoporosis, diabetes, and muscle weakness.
Prednisone is prescribed to treat a wide array of symptoms and diseases, but it can also suppress the immune system, causing an increased risk of infection. With long term use, it may also increase the risk of osteoporosis, thinning skin, fluid retention, and weight gain caused by increased hunger.
Medications may act quickly and help reduce the pain for a few hours, but they come with many risks and have to be taken daily, most often multiple times a day for continued relief. When inflammation becomes chronic and is affecting your daily life, it’s time to begin looking for a safer long term solution to the inflammation. It may be just as easy as changing what and when you eat.
Chapter 2: Disease Prevention
Researchers are still trying to understand the specifics of inflammation and what the effects are on the body, but what is known is inflammatory foods are linked to a higher risk of long term and difficult to manage diseases like type 2 diabetes and heart disease.
Eating anti-inflammatory foods will calm your overactive immune system. By changing your way of eating you will not only reduce your symptoms of inflammation but you may even be able to reverse the progress of conditions you already have including inflammatory bowel and Crohn’s disease, depression, anxiety, autoimmune diseases such as lupus, psoriasis, and types of arthritis, cardiovascular diseases, metabolic disorders such as diabetes, high cholesterol, asthma and even skin conditions such as eczema.
While large-scale studies are still needed, chronic inflammation has been linked to many major diseases that affect a large portion of society. Heart disease, arthritis, diabetes, Alzheimer’s depression, and even cancers have been linked to inflammation.
In experimental studies, it was found that there are many foods that have anti-inflammatory effects. These studies have also
been able to pinpoint many of the foods and beverages that can cause inflammation to flare up.
By choosing the right foods to eat, you can lessen the inflammation in your body, slow down, or even cause current ailments to regress.
It is not surprising that the majority of foods found to cause inflammation are the foods that we have always been told are
“unhealthy.” We already know that eating too many unhealthy foods can cause us to gain weight, and additional weight can increase our risk of inflammation, but even when obesity was taken into account, there was still an undeniable link between foods and inflammation.
Chapter 3: A New Way of Life, A NewYou
You have the power to take control of your health. The Anti-Inflammatory Diet works to remove toxins and chemicals from the body that come from the average diet. While it will not work within an hour or two like pain medication will, it will reduce your chronic inflammation, increase your energy, and doesn’t come with all of the side effects.
When living with chronic inflammation, are you really living?
When fighting off chronic inflammation, you endure many symptoms that can change the way you live your life. You may find yourself going out less often due to pain or fatigue. You see, the world passing you by and may miss out on time that could have been spent with friends or grandchildren. As muscles and joints become stiff from swelling, you may move around less often, even in your own home. This often causes weight gain, which will only exacerbate the pain and inflammation. By consuming anti-inflammatory foods, you can reduce your pain and swelling within a matter of days. Once your inflammation is reduced, you will be up and moving around again in no time and be able to spend time playing with grandkids or going for a walk.
You will feel the increase in your energy and know you were able
to make those changes to your life by just eating healthy foods and knowing which foods to avoid.
It may seem difficult to give up so many of your favorite foods or to stick to a limited diet, but the benefits outweigh the losses. By letting go of the foods that cause inflammation, you will truly be able to take control of your life and your health. You will find that if you are strict and only eat anti-inflammatory foods, your taste buds will change, and so will your cravings. Soon you will not miss those sugary desserts, and you will find new favorites.
Once you see and feel the difference as the inflammation subsides, you won’t look back.
Inflammation can affect you in many different ways. You may not have even realized you were not feeling your best. It may just be your normal, and you didn’t even know you could feel stronger or faster. You may have assumed it was natural due to aging or lack of sleep. You will find that once you begin the Anti-Inflammatory Diet, your fatigue will subside, and you will be able to sleep more soundly at night.
But for lasting health, you have to go into this not thinking of it as a diet, but truly as a new way of eating, a new way of life.
While inflammation can be reduced by eating the correct foods, it can just as quickly come back if you fall back into your old
eating habits. You have to be ready for this change. If you’re sick of feeling sick and sore every day, you are the only one that can change that.
There currently are no long term medications to reduce chronic inflammation. You may be prescribed medications that treat some of the symptoms of inflammation, but many of those medications have side effects and can be hard on your liver and kidneys. These side effects may become so difficult to live with that you are now prescribed additional medications to treat the side effects of the first medication. It becomes a constant battle trying to get in front of it, and the cost of medications and doctor’s visits only makes it more frustrating and causes additional stress in your life.
Make the decision to change your life for the better, eat healthy anti-inflammatory foods, even more importantly, STOP
EATING INFLAMMATORY FOODS, and you will see less need for those doctor visits and medication.
Chapter 4: Foods Allowed/Avoid
Your diet can greatly impact your immune system. The micro biome (bacteria and microorganisms) in your digestive tract help to regulate your body’s natural defense system. Everything you choose to eat will either cause inflammation or reduce it.
Choosing to consume a diet that consists of balanced fatty acids will help stifle low-grade chronic inflammation and enable you to feel your best. A basic anti-inflammatory diet focuses on removing sugary, processed foods and adding in high quantities of fresh produce, healthy fats, whole, unprocessed grains, spices, and herbs. It is also important to limit carbohydrates as they cause a great amount of inflammation, as well.
Colorful vegetables are known to be a good source of antioxidants. By adding a great array of colorful vegetables and eliminating the starchy ones, you will help support your immune system.
Legumes are another great source of antioxidants and protein.
To cut down on additives, try choosing dried beans and just soak them overnight before rinsing and cooking.
Grains can be helpful in reducing inflammation by supplying fiber and antioxidants if you choose the correct ones. Many people are sensitive to gluten, even those who do not have celiac disease; this can cause digestive and systemic inflammation. Be sure to choose gluten-free unprocessed grains such as whole oats, quinoa, barley, and brown rice.
Extra Virgin Olive Oil is a great healthy fat and should be your go-to when cooking a meal or dressing a salad. Extra Virgin Olive Oil supplies monounsaturated fat, which can be good for your heart as well as antioxidants and a compound called oleocanthal that is known to lower inflammation.
While there are many foods that should be included in your diet to aid in reducing chronic inflammation, there are also some foods that you must avoid to help keep the inflammation down.
Processed foods and sugars are two of the biggest culprits when it comes to inflammation in the western diet. Processed foods are highly refined, causing them to lose much of their natural fiber and nutrients. They also are often high in omega 6, trans fats, and saturated fats, which all increase inflammation.
Sugar is one of the worst offenders when it comes to increased inflammation. Not only does it hide in many foods, studies have found that it is very addictive. Because of this, you should expect
to go through a withdrawal phase when you remove it from your diet. This can often cause headaches, cravings, and sluggishness.
Give yourself some time to allow your body to work through it.
Sugar, even natural sugars such as honey and agave, cause the body to release cytokines, which causes an immune response leading to inflammation. You don’t have to fully remove natural sugars from your diet, but you should work towards only eating them a few times a week and at no more than one meal per day.
Most fried foods, especially deep-fried foods, should be avoided as well. Usually, they are cooked in processed oils or lard and are coated in a refined flour that promotes inflammation.
You will want to pay attention to foods known as nightshades.
Nightshades can be anti-inflammatory, but some people are sensitive to them, if you find you seem to have more inflammation after consuming a nightshade, you may want to begin to make substitutions in your recipes.
Below are many of the foods to increase in your diet as well as ones you should limit or avoid. This list is not all-inclusive, so remember to stick to the above points.
Foods to Enjoy
Foods to Avoid
Vegetables
Vegetables
Kale String Nightshades such as
Beans
Banana Peppers
Spinach Water
Chili Peppers
Chestnut
Thai Peppers
Collards Cauliflower Tomatoes Arugula Fennel
Tomatillos
Broccoli Lettuce
Pimentos
Carrots Peppers
Sweet Peppers
Cabbage Rhubarb
Habanero
Artichoke Shallots
Eggplant
Asparagus
Jalapeno
Mushrooms
Potatoes (sweet potatoes are
Beets Garlic
ok)
Brussel SproutsOnion
Artichoke
Zucchini Leeks
All canned and frozen
Squash Radishes
vegetables should be avoided.
Watercress Chard
BeetsBok Choy
Celery Cucumber
Turnips
Fruits
All canned and frozen fruits
Fruits
should be avoided.
Apple Blueberries
Watermelon
Pomegranate
Apricot Cantaloupe
Banana Plum
Strawberries Pineapple
Blackberries Cherries
Starfruit Pear
Dates Papaya
Figs Orange
Nectarine Grapes
Mango Guava
Lemon Honeydew
Kiwi Clementine
Vegetarian Protein
Vegetarian Protein
Tempeh Soy Nuts
Dairy
Edamame Soy Milk
Frozen or processed meals
Tofu Organic EggsNonorganic eggs Protein
Protein
Tuna Flounder
Red meat with hormones
Clams Shrimp
Processed meats such as deli
Striped Bass Rainbow Trout
meat, hot dogs, bacon, and
Snapper Sardines
sausage.
Crab Halibut
Herring Salmon
Lobster Oysters
Skinless Chicken Organic Eggs
Grains
Grains
Barley Black Rice
White Rice
Wild Rice Quinoa
Wheat Flour
Brown Rice Oats
Corn
Buckwheat Millet
Bulgar Farro
Corn
Starchy Vegetables
Starchy Vegetables
Acorn Squash Yams
White Potatoes may cause
Jicama Butternut
inflammation for those
Squash
sensitive to nightshades.
Gold Potatoes Parsnips
Red Potatoes Artichoke
Sweet Potatoes Pumpkin
Purple Potatoes White
Potatoes
Fats and Oils
Fats and Oils
Almonds Avocado Oil
Veg etable Oil Safflower
Almond Butter Cashews
Oil
Almond Oil Cashew
Soybean Oil Grape seed
Butter
Oil
Olive Oil Hazelnuts
Peanut Butter
WalnutsChia Seeds
Mayonnaise
Walnut Oil Sesame Seed Corn Oil Oil
Hemp seeds Flax Seeds
Avocado Brazil Nuts
Pumpkin Seeds Pecans
Macadamia Nuts Olives
Sunflower Seed Butter
Herbs and Spices
Turmeric Garlic
Cayenne Pepper and Chili
Ginger Cinnamon
Pepper may cause
Basil Thyme
inflammation to those
Black Pepper Sage
sensitive to nightshades.
Cilantro Parsley
Cayenne Pepper Oregano
Dill Mint
Cloves Cumin
Beverages
Beverages
Water
All other beverages should be
Tea-Green, Black, White,
avoided.
Herbal, and Oolong
Nightshade Substitutions
White Potato- Sweet Potato,
Parsnips, or Turnips.
Tomatoes- Beets, Pumpkin or
Butternut Squash.
Bell Peppers- Carrots, Celery,
Cucumbers, or Radishes.
Chili and Cayenne Pepper-
Turmeric, Black Pepper,
Cloves, Ginger or Garlic
Powder.
Eggplant- Portobello
Mushrooms, Zucchini, or Okra.
Chapter 5:3 Week Diet Plan
Now that you have a better understanding of what causes chronic inflammation in your body, it’s time to start your new life. Included is enough recipes to get you through the next 21
days.
Breakfast Recipes
Coconut Flour Pancakes
Coconut flour - .25 Cup
Coconut milk - .25 Cup
Cold-pressed coconut oil – 2 Full tbsp
Organic eggs - 3
Honey – 2 Tbsp
Pure vanilla extract - .5 Tsp
A dash of baking soda
Salt - .0625 Tsp
Maple syrup to your preference
Grass-fed butter
Mix the honey, eggs, and coconut oil. Whisk until well mixed.
Next, add the coconut milk and vanilla extract into the egg mixture and combine.
Slowly pour in the salt, flour, and baking soda. Stir until well mixed but be careful; mixing too much will result in flat pancakes. It is recommended that you leave a couple of lumps in the mix.
Now, melt a little butter in your pan and add some batter using a ladle or measuring cup for easy pouring.
You won’t see many bubbles in this batter as it is cooking, so you will need to carefully check the bottom of your pancake to make sure it is browned before flipping.
Finish cooking the other side of your pancake and serve with maple syrup.
If unhappy with the consistency of the pancakes, try adding another egg.
Makes 8 pancakes (depending on size) Serves 2.
Spinach and Kale Sweet Potato Cakes
Sweet potatoes – 2 Medium
Chopped spinach - .5 Cup
Kale - .5 Cup, chopped with stems removed
White onion - .25 Cup, finely chopped
Sea salt - .5 Tsp
Cumin – 1 Tsp
Avocado oil – 3 Tsp
Powdered garlic – 1 Tsp
Full fat coconut milk – 2 Tbsp
First, peel your potatoes and cut into cubes about ½ inch in size.
Add about 1 inch of water to a saucepan and using a steam basket, steam the potatoes until soft.
Once soft, move the sweet potatoes to a bowl. Add the milk and mash together until lumps are removed.
Next, add in the kale, onion, spinach, cumin, sea salt, and garlic.
Stir until well combined.
Once combined, make 6-8 individual patties out of the mixture.
Warm avocado oil and then fry all patties until both sides have browned.
Makes 6 servings.
Turmeric Chocolate Chia Pudding
Coconut milk- 1 Can
Chia seeds-.33 Cups
Unsweetened cacao powder-.25 Cups
Cinnamon-.5 Tsp
Ground turmeric-1 Tsp
Raw honey -.5 Tbsp
Vanilla extract-.5 Tsp
Toppings: you may choose nuts, fruit, shredded coconut, etc.
Add vanilla, honey, turmeric, cinnamon, cacao powder, chia seeds and milk to a blender and blend together until a smooth consistency has been reached.
Store the mixture in the fridge, covered, for at least 4 hours until it thickens.
Pour into bowl and add desired toppings.
Serve chilled.
Makes 2 servings.
Mango Turmeric Overnight Oats
Rolled oats-.5 Cup
Milk kefir or Greek yogurt-.5 Cup
Almond milk-.5 Cup
Maple syrup-2 Tsp
Ground turmeric-.25 Tsp
Cardamom-.25 Tsp
Chia seeds-1 Tbsp
Ground cinnamon-.25 Tsp
Ginger-.25 Tsp
Finely chopped mango (fresh or frozen)-Half
Using 2 mason jars, add ¼ cup of rolled oats, ¼ cup of milk kefir or Greek yogurt, and ¼ cup of almond milk to each jar.
Divide the chia seeds and spices between the jars. Stir until well combined.
Top the jars with the finely chopped mango.
Refrigerate jars overnight.
Enjoy cold straight from the jar or pour into a bowl and heat in the microwave.
Makes 2 servings.
Maple Rice Porridge Bake
Brown rice-.5 Cup
Vanilla extract-.5 Tsp
Pure maple syrup-2 Tbsp
A pinch of cinnamon
A small dash of salt (optional)
Sliced fruit such as pears, plums, berries or cherries Turn the oven on to bake at 400 degrees Fahrenheit and allow it to preheat.
Pour the rice and one cup of the water into a saucepan and warm to boiling on a medium/high heat.
Onceitis boiling, drop in the cinnamon and vanilla extract then stir until well combined.
Place a cover on the pot and turn down the heat to a medium/low.
For 10-15 minutes, let the rice simmer until it is tender.
Stir the rice and divide into two oven-safe serving containers.
Add maple syrup and desired sliced fruit to the top each bowl, and sprinkle with salt is desired.
Bake the rice bowls for about 10-15 minutes until the syrup begins to bubble, and the fruit topping just starts to caramelize.
Serve immediately.
Makes 2 servings.
Pecan Banana Overnight Oats
Old fashioned rolled oats-1 Cup
Ripe bananas-2 Mashed
Almond milk-1.5 Cups
Plain Greek yogurt-.25 Cup
Chia seeds- Tbsp
Honey-2 Tbsp
Unsweetened coconut flakes-2 Tbsp toasted
Vanilla extract-2 Tsp
Flaked sea salt-.25 Tsp
Banana slices, fig halves, roasted pecans, pomegranate seeds, and honey for serving
Mix the ingredients together (except or the fruit and nuts for serving).
Mix together, so the items are blended thoroughly.
Split the mix evenly between 2 bowls or glass jars.
Place a cover over the bowls and allow to cool in the fridge overnight or for a minimum of 6 hours.
Stir the mixture and then heat up the mixture if desired.
Top with the banana slices, figs, roasted pecans, and pomegranate seeds. Drizzle with honey and enjoy.
Makes 2 servings.
Breakfast Bowl
Whole grains like amaranth or buckwheat-1 Cup Nut milk or coconut water-2.5 Cups
Cinnamon-1 Stick
Whole cloves-2
Star anise (optional)-1 Pod
Fresh fruits such as cranberries, blackberries, apples, pears, or any others you prefer
Maple syrup (optional)
Pour the grains, coconut water or nut milk and spices into a small pot and warm over a mid-level to high heated burner until boiling.
Once the grains are boiling, cover the saucepan and turn down the burner to a mid-level to low. Let the grains simmer until they are tender, usually about 20-25 minutes.
Discard the whole spices and take the pan off of the stovetop.
Top with a little maple syrup and your fruit of choice.
Makes 2 servings.
Turkey Apple Hash
For the meat:
Ground turkey-1 Pound
Cinnamon-.5 Tsp
Dried thyme-.5 Tsp
Coconut oil-1 Tbsp
Sea salt to taste
For the hash:
Carrots-.5 Cups shredded
Coconut oil-.5 Tbsp
Zucchini-1 Large
Onion-1
Apple-1 Large, peeled, cored and chopped into small cubes Butternut squash-2 Cups frozen, cut into cubes Spinach- 2 Cups
Powdered Ginger-.75 Tsp
Cinnamon-1 Tsp
Powdered garlic-.5 Tsp
Turmeric-.5 Tsp
Dried thyme-.5 Tsp
Sea salt if desired
Warm the coconut oil over a mid-level to high heated burner.
Cook the turkey and cook until it browns.
Add .5 tsp of cinnamon, thyme, and salt to the ground turkey to season. Mix in, then move to a plate.
Using the same skillet, add the remaining coconut oil and use it to saute the onion until it softens.
To the skillet, add the apple, carrots, zucchini, and frozen squash and cook for about 4.5 minutes. Once the vegetables become soft, stirin the spinach
until it wilts.
Next, add the cooked turkey and the remainder of the seasonings to the skillet, mix until well combined. Sprinkle in some salt if needed and turn the cook top off.
Enjoy the hash fresh and hot or store it in the fridge to save for later.
When stored in a well-sealed container, the hash will stay fresh for about 5-6 days in the refrigerator.
Makes 5 servings.
Chia Energy Bar
Pitted dates–1.5 Cups packed
Raw walnut pieces – 1.25 Cups
Raw cacao powder-.33 Cup
Whole chia seeds-.5 Cup
Unsweetened coconut-.5 Cups, shredded
Whole oats-.5 Cup
Pure vanilla extract-1 Tsp
Dark chocolate-.5 Cup chopped
Sea salt-.25 Tsp
Puree the dates in a processing appliance until they become thick and smooth.
Add raw walnut pieces to the blender and mix well.
Pour in the rest of the ingredients, mix together.
Once it reaches a dough-like consistency, use a piece of parchment paper to line a square baking pan leaving a few extra inches above the pan to make it easy to remove and press the dough into the pan firmly so that it fills to all corners.
Place the baking pan into the freezer overnight or at the least, 4
hours.
Take the pan from the freezer and lift the mixture out of the pan.
Use a knife to cut into 14 bars.
Can be stored in an airtight container in the fridge.
Makes 14 servings.
Banana Chia Pudding
Banana-1 Large
Chia seeds-.5 Cup
Raw honey-2 Tbsp
Unsweetened almond milk-2 Cups
Vanilla extract- .5 Tsp
Cacao powder-1 Tbsp
Mix ins:
Banana-1 Large
Dark chocolate chips-2 Tbsp
Cacao nibs-2 Tbsp
In a medium bowl, mash together a banana and the chia seeds using a fork until combined well.
Add almond milk and vanilla extract, use your whisk and combine until there are no more lumps.
Pour half of your mixture into a covered, airtight container.
Add the honey (or maple syrup) and cacao powder to the remaining half and whisk again until combined.
In a second container, pour the cacao mixture and cover. Place the two containers into the fridge overnight or for at least 4
hours.
To serve, layer the two puddings and mix-ins into 3 separate containers in even layers.
Can be refrigerated in a well-sealed bowl for up to 5 days.
Makes 3 servings.
Porridge
Walnut or pecan halves- .25 Cup roughly chopped Unsweetened toasted coconut- .25 Cup
Hemp seeds-2 Tablespoons
Unsweetened almond milk- .75 Cups
Whole chia seeds-2 Tablespoons
Coconut milk- .25 Cup
Coconut oil-3 Tsp
Cinnamon - .5 Tsp
Almond butter- .25 Cup
Powdered turmeric- .5 Tsp
Black pepper- .0625 Tsp
Roast the chopped walnuts (or pecans), coconut, and hemp seeds in a heated pan for about 1-2 minutes until fragrant. Toss the coconut and nuts a few times to keep them from burning in the pan.
Pour the nuts onto a plate and put to the side until no longer hot.
Warm the almond and coconut milk in a small saucepan on a mid-level to high heated burner.
Once the milk become warm, but not yet boiling, take them off of the burner.
Stir the cinnamon and turmeric powder together and add to the milk along with the coconut oil, almond butter, chia seeds, and black pepper. Mix together until well combined and set aside for about 5-8 minutes to cool slightly.
Include about half of the seed and nut mix and stir in.
Split the porridge between two bowls and sprinkle the remaining roasted mix over the top.
Immediately serve or store in the refrigerator in a well-sealed bowl for no longer than 3 days. If storing, keep the remaining roasted mix separate and store at room temperate. Add just before serving to keep the crunch.
Makes 2 servings.
Sweet Potato Muffins
Cooked sweet potato-1 Small
Organic egg-1
Brown rice flour-1 Cup
Coconut milk- .75 Cup
Coconut flour- .25 Cup
Pure maple syrup- .5 Cup
Baking powder-3 Tsp
Olive oil-6 Tsp
Salt-1/2 Tsp
Powdered cinnamon-3 Tsp
Powdered ginger-1 Tsp
Powdered turmeric-1 Tsp
Ground cloves- .125 Tsp
Ground nutmeg- .125 Tsp
Turn oven on to bake at 400 degrees Fahrenheit.
