WEEK 21 RECIPES

BREAKFAST LUNCH SNACKS DINNER DESSERTS

air fryer garlic
pumpkin pecan creamy squash cashew butter
asian beef bowl mushroom
cookies apple soup cookies
steaks
sage & sausage salted caramel
delicata squash & oven baked garlic baby sesame
cauliflower toasted coconut
sausage gratin portobello asparagus stir-fry
soup chips

sweet potato bacon wrapped avocado instant pot mess of greens chocolate
casserole fries rutabaga mash with bacon pumpkin truffles

crispy green bean lemon caper

drop biscuits mexican chicken soup
chips chicken

brussels sprouts instant pot sausage & kale cauliflower

breakfast hash soup stuffing

breakfast burger crispy skin

roasted brussels sprouts
with avocado buns chicken

avocado & salmon

asian omelet chicken soup
breakfast
Pumpkin Pecan Cookies
(16 servings)

Ingredients
1 cup canned pumpkin Cinnamon Sugar Topping:
1/2 cup coconut oil 1/2 cup eryithritol
1/4 cup eryithritol 2 Tbsp. cinnamon
1 Tbsp. vanilla extract
1 Tbsp. water
1 1/2 cup almond flour
1/8 tsp. stevia extract
1 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground nutmeg
1/4 tsp. salt
1/2 cup pecans, chopped
Preparation
1. Preheat oven to 375 degrees.

2. Combine the sweetener and cinnamon in a small bowl for the cinnamon sugar
topping and set aside.

3. Combine pumpkin, oil, sweetener, vanilla and water in a medium bowl.

Place all dry ingredients except nuts in a large bowl. Mix well until combined. Add
wet ingredients to dry.

4. Fold the pecans into the batter. Roll 1-2 Tablespoon scoops of dough into balls. Roll
each ball into the cinnamon sugar mixture. Continue until all the dough has been
used. Place the rolled balls on a baking sheet about 2 inches apart.

5. Bake 8-10 minutes or until lightly browned. They will harden a bit as they cool, but
will still be nice and soft. Let the cookies cool for at least 3 minutes before removing
them from the baking sheet, then transfer them to a cooling rack to complete
cooling.

CALORIES FAT PROTEIN CARBOHYDRATES

163.59 14.74g 4.33g 6.52g

Delicata Squash & Sausage Gratin
(8 servings)

Ingredients
3 delicata squash
3 Tbsp. olive oil, divided
2 tsp. italian herb blend, divided
20 oz. hot or mild turkey italian sausage
1 medium onion, diced
1 large green bell pepper, diced
2 cups grated mozzarella
salt, to taste
black pepper, to taste

Preparation
1. Preheat oven to 400 degrees. Cut the squash in half lengthwise and use a sharp spoon to scrape out
the seeds and discard. Cut the main part of the squash into pieces about 1 inch square and dice the
end pieces into small pieces about 1/3 inch square.

2. Put the larger squash pieces in a bowl and toss with 1 tablespoon olive oil, 1 teaspoon Italian Herb
blend, and salt and fresh-ground black pepper to taste. Arrange the pieces on a sheet pan and roast
for 25 minutes.

3. While squash cooks, heat 1 tablespoon olive oil in a frying pan over medium-high heat. Squeeze the
sausage out of the casing and cook until it’s nicely browned, breaking apart with a wooden spoon as it
cooks.

4. Remove the browned sausage to a bowl, add a little more olive oil, and cook the onion and green
pepper over medium-high heat until it’s cooked and starting to slightly brown. Add the other teaspoon
of Italian Herb Blend and cook 1 minute more. Remove the onion-pepper mixture to the bowl with the
sausage.

5. Add the rest of the oil and add the smaller squash cubes. Saute over medium high heat until the
squash is quite soft and starting to slightly brown, about 7-8 minutes. Add the sausage, onions, and
peppers back into the pan and cook just until everything is heated through.

6. Remove the roasted squash cubes from the oven, leaving oven on. Spray a large glass or crockery
casserole dish with olive oil or non-stick spray. Put the hot squash in the bottom of the casserole dish,
topping it with the hot sausage/onions/peppers mixture. Sprinkle with grated cheese. Bake uncovered
about 20-25 minutes, or until the mixture is very hot and the cheese is completely melted and nicely
browned. Serve hot.

CALORIES FAT PROTEIN CARBOHYDRATES

338.85 24.3g 13.03g 19.63g

Sweet Potato Casserole
(6 servings)

Ingredients
3 cups pumpkin puree Pecan Topping:
1 1/2 cups frozen riced cauliflower, thawed 1 1/2 cups pecans, roughly chopped
3 Tbsp. ghee 3 Tbsp. ghee, melted
2 Tbsp. almond milk 2 Tbsp. almond meal
2 Tbsp. golden monk fruit sweetener 2-3 Tbsp. golden monk fruit sweetener
2 large eggs 2/3 tsp. ground cinnamon
2 Tbsp. coconut flour 1/2 tsp. pure vanilla extract
1 tsp. pure vanilla extract 1/8 tsp. nutmeg
1/8 tsp. fine sea salt 1/8 tsp. fine sea salt
Preparation
1. Preheat oven to 350 degrees. Lightly grease a large
oven-safe casserole dish and set aside.

2. Add the pumpkin, cauliflower to the bowl of your

food processor. Pulse until smooth. Add ghee, milk,
sweetener, eggs, coconut flour, vanilla and salt and
process until smooth.

3. Transfer to casserole dish and smooth the surface.

You can make the casserole up to this point the day
before serving if desired. Just cover the baking dish and
refrigerate.

4. Combine pecans, ghee, sweetener, cinnamon, vanilla, nutmeg and salt and
sprinkle evenly over the casserole.

5. Bake in the preheated oven at 350 degrees for 25-30 minutes, or until center is set
and the pecans are golden brown. Remove from oven and allow to set for 5 minutes.
Serve warm.

CALORIES FAT PROTEIN CARBOHYDRATES

386.72 36.19g 6.64g 18g

Drop Biscuits
(8 servings)

Ingredients
2 1/2 cups almond flour
1/2 tsp. salt
1/2 tsp. baking soda
1/4 cup butter, melted
2 eggs
1/2 tsp. apple cider vinegar
2 tbsp. milk of choice
Preparation
1. Preheat the oven to 350 degrees.

2. Add the dry ingredients to a large bowl.

3. In a medium bowl, combine the wet ingredients. Add the wet ingredients to the
dry mixture about 1/3 at a time, stirring until just combined.

4. Line a baking sheet with parchment paper, and drop large tablespoons of dough to
make 2” biscuits.

5. Bake for 10-12 minutes, or until the tops are a light golden brown.

6. Allow them to cool on their cookie sheet for a couple of minutes, and enjoy!

CALORIES FAT PROTEIN CARBOHYDRATES

499.16 45.4g 15.39g 14.22g

Brussels Sprouts Breakfast Hash
(4 servings)

Ingredients
1 lb. brussels sprouts, trimmed and shredded
1/2 lb. bacon, chopped
3 garlic cloves, minced
1 yellow onion, diced
1 tsp. salt
1/2 tsp. black pepper
4–6 eggs
parlsey, to garnish
red pepper flakes, to garnish

Preparation
1. Preheat oven to 350 degrees.

2. In a large cast iron skillet over medium heat, cook bacon until crispy. Remove bacon from
skillet and transfer to a paper towel covered plate. In the same skillet, use the bacon grease to
sauté onion and garlic for 1-2 minutes, or until onion is translucent.

3. Slightly reduce heat. Add shredded brussels sprouts, salt and pepper. Sauté for 2-3 minutes
until they begin to soften, stirring frequently.

4. Using a spoon, make four-six wells in the hash to reveal bottom of the skillet. Crack an egg
into each hole and bake for 10-13 minutes, or until the whites are set but the yolk is still runny.
Eggs will be a little bit jiggly when they come out of the oven and will finish cooking after
taken out of the oven. Serve warm and garnish with parsley, and red pepper flakes.

CALORIES FAT PROTEIN CARBOHYDRATES

395.97 29.24g 19.82g 15.07g

Breakfast Burger with Avocado Buns
(2 servings)

Ingredients
1 ripe avocado
1 egg
2 slices bacon
1 red onion slice
1 tomato slice
1 lettuce leaf
1 Tbsp. mayonnaise
sea salt, to taste
sesame seeds, for garnish
Preparation
1. Place the bacon on a cold frying pan. Turn the stove on and start frying the bacon.
When bacon beings to curl, flip it with a fork. Continue cooking the bacon until it is
crispy.

2. Remove the bacon from the pan and crack the egg into the same pan, using the bacon
fat to cook it. Cook until the white is set but the yolk is still runny.

3. Slice the avocados in half width-wise. Remove the pit and use a spoon to scoop it out of
its skin. Fill the hole where the pit used to be with Paleo mayonnaise. Layer with lettuce,
tomato, onion, bacon, and fried egg. Season with sea salt. Top with the second half of the
avocado. Sprinkle with sesame seeds.

CALORIES FAT PROTEIN CARBOHYDRATES

356.5 29.25g 10.02g 17.81g

Avocado & Salmon Breakfast
(1 serving)
Ingredients
1 ripe avocado
2 oz. smoked salmon
1 oz. soft goat cheese
2 Tbsp. olive oil
the juice of 1 lemon
a pinch of celtic sea salt
Preparation
1. Cut the avocado in two and remove the pit.
In a small food processor mix the rest of the
ingredients until coarsely chopped.

2. Place the resulting cream inside the avocado. Serve immediately.

VARIATION

1. Cut the avocado in small cubes. Cut the salmon in small pieces. Mix the two together.

2. Add the goat cheese and the rest of the ingredients and blend well.

CALORIES FAT PROTEIN CARBOHYDRATES

481.98 45.24g 12.71g 10.6g

Asian Beef Bowl
(2 servings)

Ingredients
1 lb. ground beef or pork
1 bunch greens of green onions, sliced
¼ cup sesame oil
¼ cup fresh ginger, grated
1/4 cup coconut aminos
5 cloves garlic, minced
15-20 drops liquid stevia
sesame seeds, to garnish
4 cups cauliflower rice, cooked
Preparation
1. In large cast iron skillet or wok, cook green onions
in sesame oil over medium-high heat until they
begin to soften and brown, about 4 to 5 minutes.

2. Add beef and, with a wooden spatula, break up into smaller pieces continually,
cooking until the outside is no longer pink, about 8 minutes.

3. Add coconut amino acids, ginger, garlic and stevia. Simmer 2 to 3 minutes, stirring
in the new ingredients.

4. Serve on top of hot, cooked cauli rice, garnished with sesame seeds and green
onions’ greens or fresh cilantro/chives etc.

CALORIES FAT PROTEIN CARBOHYDRATES

919.33 73.75g 46.65g 18.69g

Oven Baked Garlic Portobellos
(3 servings)

Ingredients
12 baby portobello mushrooms
olive oil
1 clove of garlic, minced
sea salt, as desired

Preparation
1. Preheat oven at 400 degrees.

2. Pop off the stems from the baby portobello

mushrooms. I wouldn’t use a knife here because if you just cut it off, you won’t have a lot of
space for the garlic-y goodness.

3. Toss mushrooms in olive oil.

4. Sprinkle garlic inside the mushroom caps as if they were cups. When cooked, the
mushroom caps will be filled with mushroom juice and cooked garlic!

5. Place on baking sheet and pop in oven for 10-15 minutes or until mushrooms are tender.

CALORIES FAT PROTEIN CARBOHYDRATES

513.4 55.95g 2.08g 3.87g

Bacon Wrapped Avocado Fries
(5 servings)

Ingredients
20 slices of precooked packaged bacon
1 large avocado, sliced

Preparation
1. Preheat oven to 425 degrees. Take one strip of
precooked bacon and try to gently stretch a little
longer without it breaking (especially near the
lighter pink and white parts).

2. Carefully wrap around avocado fry, starting at

one end and working to the other end, and securely tuck in the end piece. Repeat
with remaining bacon and avocado slices and place onto baking sheet. Bake for 5-10
minutes or until bacon becomes crisp.

CALORIES FAT PROTEIN CARBOHYDRATES

430.61 40.76g 11.89g 4.55g

Mexican Chicken Soup
(2 servings)

Ingredients
8 cups chicken broth
2 cups cooked chicken, shredded
1 cup celery root, peeled and diced
1 tsp. garlic powder
1 tsp. onion powder
1 Tbsp. ground cumin
1 (4 oz.) can chopped green chilis
1/3 cup tomatillo salsa
1/2 tsp. minced habanero
1/2 cup scallions, chopped
1/2 cup cilantro, chopped
Preparation
1. Combine the chicken broth, chicken, celery root, garlic powder, onion powder,
ground cumin, green chilis, tomatillo salsa, and habaneros in a large saucepan.

2. Bring to a boil, then lower the heat to medium and simmer for 20-30 minutes.

3. Add the cilantro and scallions right before serving. Garnish with fresh corn, sour
cream, lime juice, or more cilantro and scallions if desired.

CALORIES FAT PROTEIN CARBOHYDRATES

373.47 12.66g 43.06g 21.13g

Instant Pot Sausage & Kale Soup
(6 servings)

Ingredients
1 onion, diced 1 - 14.5 oz. can petite dice tomatoes
1 Tbsp. olive oil 4 cups chopped kale
1 Tbsp. minced garlic 1 cup cauliflower rice
2 tsp. ground fennel salt, to taste
2 tsp. dried oregano black pepper, to taste
2 tsp. dried basil
20 oz. hot turkey Italian Sausage
8 cups chicken broth
Preparation
1. Heat olive oil in the Instant Pot using
SAUTE, MEDIUM HEAT. Add onion and cook
about 5 minutes. Add garlic and spices and
cook 1-2 minutes longer.

2. Squeeze sausage out of the links and add

to Instant Pot. Turn heat to HIGH and brown sausage until it’s well browned and all
water has evaporated, about 6-8 minutes.

3. Add petite diced tomatoes with juice and chicken broth or stock. Lock lid and set
Instant Pot to MANUAL, HIGH PRESSURE, 5 minutes.

4. When cooking time ends, use QUICK RELEASE to release the pressure. Add
chopped kale and cauliflower rice to the pot. Set Instant Pot to SAUTE, MEDIUM
HEAT, 15 minutes.

5. After 15 minutes, check to see if cauliflower rice and kale is done to your preference.
Season soup to taste with salt and fresh-ground black pepper.

6. Serve hot, with freshly grated Parmesan cheese to add at the table.

CALORIES FAT PROTEIN CARBOHYDRATES

231.75 10.38g 19.79g 17.94g

Roasted Brussels Sprouts
(4 servings)

Ingredients
1 lb. brussels sprouts, washed and trimmed
1/2 cup pecans
2 Tbsp. coconut oil, melted
2 Tbsp. balsamic vinegar
1/2 avocado, diced
salt, to taste
pepper, to taste
Preparation
1. Preheat oven to 400 degrees.

2. Place pecans on a baking sheet and roast for about 5 minutes - be careful they
don’t burn! Remove from oven and set aside to cool.

3. Meanwhile, bring a large pot of water to a boil. Blanch the brussels sprouts for
about 3 minutes. Rinse and cut in half.

4. Toss brussels sprouts in coconut oil, vinegar and sprinkle with salt and pepper.
Spread them out on a baking sheet lined with parchment paper. Roast in the oven
for 25-30 minutes, flipping once.

5. Once cooked, toss the brussels sprouts with pecans, avocado and more salt and
pepper if you desire. Serve immediately.

CALORIES FAT PROTEIN CARBOHYDRATES

221.71 17.8g 5.25g 14.27g

Asian Omelet
(1 serving)

Ingredients
3 oz. green beans, ends trimmed
1/4 cup white mushrooms, sliced
1 tsp. coconut oil
1 tsp. ginger, minced
1/4 oz. fish broth
2 tsp. coconut aminos
1/2 tsp. sesame oil
2 eggs
1/4 tsp. chili powder

Preparation
1. Place a skillet over medium-high heat on the stovetop and warm the coconut oil.
Add in the green beans, mushrooms, and minced ginger, stir-frying for 2-3 minutes.

2. Add the fish broth, minced garlic, and coconut aminos. Cook the mixture for 1 more
minute before adding the sesame oil and removing the pan from heat. Season with
salt & pepper.

3. Whisk the eggs and chili powder together. Place a new and empty skillet over
medium heat on the stovetop and cook the eggs in it, swirling the eggs around the
pan to make sure it cooks evenly. Let it cook until it is almost fully set through but still
a little bit moist in the middle, then fold it in half and remove it from the pan.

4. Plate the egg omelet and fill the middle with the vegetables, folding it in half after
everything is topped.

CALORIES FAT PROTEIN CARBOHYDRATES

240.9 15.05g 13.49g 12.99g

Air Fryer Mushroom Steaks
(2 servings)

Ingredients
4 large portobello mushrooms
2-3 Tbsp. olive oil
2 tsp. tamari soy sauce
1 tsp. garlic puree
salt, to taste
pepper, to taste

Preparation
1. Preheat the Air Fryer to 350 degrees.

2. Clean the mushrooms with a damp cloth or

brush and remove their stems.

3. Mix together the olive oil, tamari soy sauce, garlic purée and salt in a bowl.
Add in the mushrooms and mix until coated. You can also use a brush to coat the mushrooms
with the mixture. Let the mushrooms rest at room temperature for 10 minutes.

4. Add the mushrooms to the air fryer basket and cook for 8-10 minutes.

CALORIES FAT PROTEIN CARBOHYDRATES

374.22 37.2g 3.71g 9.34g

Sage & Sausage Cauliflower Soup
(4 servings)

Ingredients
1/2 onion, diced
2 Tbsp. coconut oil
1 qt. chicken stock
1 head cauliflower
2 Tbsp. minced garlic
1 tsp. oregano
1/2 tsp. dried sage
1/4 tsp. paprika
6 sausage links of your choice, sliced
salt, to taste
black pepper, to taste
Preparation
1. Dice up onion and add it to a large stock pot, along with the oil. Sauté over medium
heat until caramelized, about 10 minutes.

2. Meanwhile, chop washed cauliflower into small-ish chunks.

3. Add cauliflower to the onions when they’re done, then cover with stock, water,
herbs, and spices.

4. Bring to a boil, then simmer until cauliflower is tender. While cauliflower is cooking,
fry up your sausage.

5. Add sausage and remaining ingredients to soup.

CALORIES FAT PROTEIN CARBOHYDRATES

761.58 63.83g 30.5g 20.42g

Mess of Greens with Bacon
(2 servings)

Ingredients
3-4 bunches of chard, collards or mustard greens
1/2 white onion, diced
1-2 cloves garlic, minced
1 Tbsp. red chili flakes
1/2 lb bacon, chopped
1 Tbsp. coconut oil
salt, to taste
black pepper, to taste

Preparation
1.Saute bacon, onion and garlic together for 2-3 minutes until it smells amazing!

2. Chiffonade the greens. The easiest way to do this is to roll them up into a tight
bundle and slice on the bias.

3. Add the mess of greens to the pan. Add about 2-3 tablespoons of water.

4. Cover and steam for 3-5 minutes. Remove cover and toss with tongs.

5. Cover again for 2 minutes or until tender but still a vibrant green.

6. Serve immediately with vinegar or more butter/oil.

CALORIES FAT PROTEIN CARBOHYDRATES

599.6 46.91g 38.98g 2.79g

Lemon Caper Chicken
(3 servings)

Ingredients
2 cloves garlic, minced
4 Tbsp. butter
1 tsp. dried Italian herbs
1 tsp. salt
3 tsp. capers
1 cup heavy cream
2 lb. chicken thighs, with or without skin
2 large zucchinis
1 Tbsp. avocado oil
4 Tbsp. lemon juice
Preparation
1. Preheat oven to 350 degrees.

2. Put your oil in a cast iron skillet, or any thick bottom skillet, and turn on medium heat.
While it is warming up, lay all of the chicken out on a plate and season with salt and
pepper.

3. Place the chicken in the skillet and let it sear for 7-9 minutes on each side. Put the
entire pan in the oven for 10-15 minutes, depending on the thickness of the chicken, until
it’s cooked through and reaches 165 degrees internally.

4. Once the chicken is out of the oven, remove from the skillet and set aside. The skillet
should have a few tablespoons of liquid from the chicken. Put the minced garlic and
butter into the pan then place on a burner on medium heat.

5. Cook the garlic for 2-3 minutes then add the lemon juice, Italian herbs, capers, butter,
salt and cream. Let it cook for 5-7 minutes then turn down to low and place the chicken
back in the pan.

6. While the chicken simmers in the sauce, sauté the zucchini in a separate pan for 8-10
minutes. Scoop some zucchini onto a plate then put the chicken and sauce over the top.

CALORIES FAT PROTEIN CARBOHYDRATES

586.57 32.99g 62.24g 9.7g

Cauliflower Stuffing
(3 servings)

Ingredients
4 Tbsp. butter
1 onion, diced
2 large carrots, peeled and diced
2 celery stalks, diced
1 small head cauliflower, chopped
8 oz. baby bella mushrooms, diced
1/4 cup parsley, chopped
2 Tbsp. fresh rosemary, chopped
1 Tbsp. fresh sage, chopped
1/2 cup vegetable broth
salt, to taste
black pepper, to taste

Preparation
1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté
until soft, 7 to 8 minutes.

2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to
10 minutes more.

3. Add parsley, rosemary, and sage and stir until combined. Pour the broth over the
vegetables and cook until totally tender and liquid is absorbed, 10 minutes.

CALORIES FAT PROTEIN CARBOHYDRATES

263.91 17.8g 7.87g 23.99g

Crispy Skin Chicken
(8 servings)

Ingredients
8 bone-in, skin-on chicken thighs
1 tsp. salt
1/2 tsp. black pepper
2 tsp. spice blend of your choice
Preparation
1. Arrange oven rack in center of the oven. Preheat
oven to 425 degrees convection. Lightly coat a heavy
large roasting pan with cooking spray or brush with
oil.

2. Lay chicken thighs in roasting pan. Sprinkle with about half of the salt and pepper.
Sprinkle with half of the dry spices. Flip over, and sprinkle the other side with the
remaining salt, pepper and spices. Turn chicken skin side up and transfer to the oven.

3. Bake until the chicken is cooked through and the skin is very crispy, 50 minutes to 1
hour. Serve hot.

CALORIES FAT PROTEIN CARBOHYDRATES

312.57 21.49g 22.1g 8.24g

Chicken Soup
(2 servings)

Ingredients
2 tablespoons avocado oil
2 stalks celery, diced
1/4 cup onions, diced
salt and pepper, to taste
2 cloves garlic, minced
1/2 tsp. dried thyme leaves
1/2 tsp. paprika
4 cups chicken broth
1 lb. boneless, skinless chicken thighs, cubed
8 oz. riced cauliflower
Preparation
1. Heat the oil in a large saucepan over medium heat. Add the celery and onions and
season with salt and pepper. Cook, stirring frequently, until the vegetables are tender,
about 5 minutes.

2. Add the garlic, thyme, and paprika and cook until fragrant, about another minute.
Stir in the broth and bring to a boil.

3. Add the chicken and riced cauliflower and reduce the heat to a simmer. Cook until
the chicken is cooked through and the cauliflower is tender, about 12 minutes. Adjust
the salt and pepper to taste.

CALORIES FAT PROTEIN CARBOHYDRATES

466.38 24.52g 49.32g 11.7g

Creamy Squash Apple Soup*
(4 servings)

Ingredients
1 large butternut or acorn squash
1 apple
6-8 cups broth or stock
1/2 cup coconut milk
1 tsp. sea salt
1/2 tsp. garlic salt
1 tsp. basil
1/2 tsp. oregano
1/2 tsp. black pepper
parsley, for garnish
Preparation
1. Peel squash and cut in half length-wise. Deseed
your squash and chop into 1-inch pieces. Place in a
large pot.

2. Peel and chop apple into chunks. Place in pot along with squash. Cover with stock
or broth.

3. Bring to a boil, then simmer for about 20 minutes, or until squash is soft.

4. Scoop squash and apples into blender, along with coconut milk. Puree until
smooth, adding in your broth/stock until desired consistency is reached.

5. Stir in herbs and spices. Serve hot or chilled.

*good for a ‘carb up’ meal or carb cycling for those who are ready.

CALORIES FAT PROTEIN CARBOHYDRATES

133.96 6.24g 1.82g 21.29g

Instant Pot Rutabaga Mash
(8 servings)

Ingredients
2 large rutabagas
¼ tsp. nutmeg
salt, to taste
1 cup water
Preparation
1. Peel and cut the rutabaga into 1 inch cubes.

2. Pour 1 cup of water in the Instant Pot insert,

add in the steamer basket, then place rutabaga
cubes on top.

3. Season with salt and add in the nutmeg. Put the lid on, lock and turn the valve to
the sealing (not venting) position.

4. Select the manual or pressure cook button, set to high pressure for 5 mins, or up to
8 for larger cubes.

5. When cook time is done, perform a quick pressure release. Decant the Instant Pot
rutabaga to a bowl and then mash.

6. Top with herbs and spices of your choice (if desired) and serve.

CALORIES FAT PROTEIN CARBOHYDRATES

72.55 .35g 2.11g 16.83g

Crispy Green Bean Chips
(10 servings)
Ingredients
5 lb. green beans, blanched
1/3 cup coconut oil, melted
4 tsp. salt
1/4 cup nutritional yeast

Preparation
1. Place green beans in a large bowl. Pour oil on top of
beans and toss to coat.

2. Sprinkle seasonings on top of coated beans and stir

well.

3. Dry in dehydrator until crisp dry. This takes

approximately 10 - 12 hours at 125 degrees, or 8 hours
at 135 degrees, but occasionally longer. You could also bake in a low temperature
oven.

4. Store in an airtight container.

CALORIES FAT PROTEIN CARBOHYDRATES

141.04 7.94g 4.7g 16.27g

Sesame Asparagus Stir-Fry
(4 servings)

Ingredients
2 Tbsp. coconut aminos
2 Tbsp. sesame oil
2 large garlic cloves, crushed
2 lb. asparagus, ends trimmed, cut into 2” pieces
2 tsp. sesame seeds
Preparation
1. In a skillet, add sesame oil and garlic and heat
until hot. Add asparagus to skillet and stir for
about 5 minutes.

2. Add coconut aminos and salt as desired, and continue stir frying until cooked, for
about a minute longer. Sprinkle with sesame seeds and serve.

CALORIES FAT PROTEIN CARBOHYDRATES

128.48 8.27g 5.44g 11.27g

Cashew Butter Cookies
(14 servings)

Ingredients
16 Tbsp. cashew butter
1/2 cup. stevia
1/2 tsp. baking soda
1 tsp. vanilla extract
1 tsp. salt
2 eggs

Preparation
1. Preheat oven to 350 degrees and line a baking
sheet with parchment paper.

2. Combine all ingredients in a large bowl and fold together until a sticky dough is
formed. Drop the dough by rounded tablespoons onto the prepared baking sheet.
Use your fingers (getting them wet helps prevent sticking) to gently press the dough
down into a cookie shape.

3. Bake for 10-12 minutes, until the cookies are lightly golden. Cool on the pan for 10
minutes, then transfer to a wire rack to cool completely. Serve at room temperature,
or store them in the freezer for a firm and crispy texture.

CALORIES FAT PROTEIN CARBOHYDRATES

123.06 10.45g 3.13g 8.74g

Salted Caramel Toasted Coconut Chips
(30 servings)

Ingredients
6 cups coconut chips
6 Tbsp. stevia
2 Tbsp. water
1/4 tsp. salt
Preparation
1. Place all ingredients in a large pan. Cook on the
stovetop over very low heat until lightly toasted /
browned.

2. Cool before eating.

CALORIES FAT PROTEIN CARBOHYDRATES

125.18 7.01g 1.33g 16.04g

Chocolate Pumpkin Truffles
(30 servings)

Ingredients
2 1/2 cups macadamia nuts 1 Tbsp. pumpkin pie spice
1/2 cup water 1 tsp. cinnamon
3 Tbsp. apple cider vinegar 1 tsp. vanilla
1 tsp. salt 3 Tbsp. stevia
3 Tbsp. butter, softened 4 oz. dark chocolate (70% - 85%)
1 cup canned pumpkin
Preparation
1. Line a cookie sheet with parchment paper. Set aside. In a
food processor, combine nuts or seeds, lemon juice, water,
salt. Process until smooth. Add butter and granulated
sweetener and process until smooth, scraping down sides of
processor bowl as needed.

2. Add canned pumpkin and process until smooth. Add

pumpkin pie spice, cinnamon, syrup and vanilla. Process until
smooth, again scraping sides of bowl as needed.

3. Place truffle mixture in the refrigerator to chill for at least 1

hour.

4. Using a scoop take tablespoonfuls of the mixture and roll into balls. Place on a
parchment lined cookie sheet. Place rolled balls in freezer for 30 minutes.

5. Place the chocolate in the top of a double boiler and heat over low heat until
melted and smooth when stirred. Dip truffles into the melted chocolate, placing back
on parchment paper-lined sheet. Place the cookie sheet into the refrigerator to set
the chocolate.

6. Leave in the refrigerator for at least 4 hours to completely set, or overnight for best
results.

CALORIES FAT PROTEIN CARBOHYDRATES

109.29 10.65g 1.13g 5.57g