FRISKY F LL EDITION

New, vibrant recipes

the whole family will love!

Karena
& Katrina
YOU CAN H AVE IT ALL, THIS FRISKY FALL !

What makes you think of fall? We dream of crisp mornings, blazing orange sunsets, pumpkin flavored
everything and the beautiful changing leaves. This season can truly be seen and felt. Right now is harvest
season and we want you to take this to heart — it’s time for renewal and pause. Reap the benefits of your
hard work and welcome all the beautiful possibilities that await.
Inside you will find vibrant new recipes, filled with nutritious, seasonal ingredients that the entire family will
love! There’s nothing like a stack of pumpkin pancakes in the morning or apple crisp from the slow cooker.
Share the warmth and delicious autumn taste with your loved ones and girlfriends. We promise these
recipes will fulfill all of your chilly, fall day cravings. We even featured recipes created by this Tone It Up
Community! Look out for the Tone It Up Heart next to the recipes!
This edition is dedicated to all of you that balance everything life has to
offer: the challenges you face day-to-day, the hustle, your workouts, staying
positive and endless dedication that you have for yourselves, your family, your
girlfriends, Tone It Up and beyond!
You’re all extraordinary in your own way and you inspire us to no end.
Sincerely and with so much love,
Karena & Katrina

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DELICIOUS CO NTENTS
MO R NING GLO RY 1 HEART Y M EALS 26
3 BAKED EGG 27 BOWL OF SUNSHINE
3 MUG FRITATTA 28 TURKEY ROULADE
4 BREAKFAST POPSICLES 28 QUINOA STUFFED RED PEPPERS
4 BULLS EYE EGG 29 POACHED SALMON
5 EGG SANDWICH 29 STUFFED PORTOBELLO PIZZA
5 CAWWWW-FEEEE CREAMER 30 BOLLYWOOD SOUP
6 CHOCOLATE ZUCCHINI BREAD 30 CARROT GINGER SOUP
6 HEART BEET JUICE 31 FRISKY STUFFED SQUASH
7 FALL SPLENDOR PUMPKIN SPICE SMOOTHIE
7 MATCHA SMOOTHIE SLOW COO KERS & MO RE! 33
7 MOCHA HAZELNUT SMOOTHIE
33 SIMMER DOWN KITTY CAT!
8 PUMPKIN PECAN PANCAKES
34 GARLIC LEMON ROAST CHICKEN
8 PUMPKIN CINNAMON BUN PANCAKES
34 CHICKEN STEW
9 FRISKY FRUITY OATS
34 BLACK BEAN & QUINOA CHILI
9 GLUTEN FREE PUMPKIN QUINOA MUFFINS
36 THAI COCONUT CHICKEN SOUP
10 GLUTEN FREE CARROT, PEPITA & WALNUT MUFFINS
37 TUSCAN KALE & WHITE BEAN STEW
DAY NIB B LERS 11 37 METABOLISM REVVING DISH
38 CRAVING PIZZA PARTY
12 PEANUT BUTTER POWER BARS 38 SWEET AND SAVORY PUMPKIN SOUP
12 STUFFED CUCUMBERS
13 BANANA ROLLS PICKLES 39
13 FRUIT SALAD 40 PERFECTLY PICKLED
13 BLACK BEAN QUINOA 41 K&K CHI
14 SALAD IN A JAR
14 CRISPY QUINOA BITES COM PLEM ENTS 42
15 ZUCCHINI FRITTERS
43 NUT BUTTERS
16 APPLE ALMOND BUTTER & JELLY SANDWICHES
43 HERBED NUT CHEESE
SNACKS 17 44 BBQ SAUCE
44 LAVENDER, THYME & FIG JAM
18 FROZEN YOGURT BLUEBERRIES
44 AVOCADO PESTO
18 ANTS ON A LOG
45 GRAHAM CRACKERS
18 TIU FRUIT LEATHER
45 GARLIC DRESSING
19 SPICY ROASTED CHICK PEAS
46 VEGAN GRAVY
19 RANCH KALE CHIPS
46 BUTTERNUT SQUASH MARINARA
20 PUMPKIN SPICE GRANOLA
46 ALMOND BUTTER PUMPKIN DIP
20 QUICK WARM FALL GRANOLA

SIDES 21
DECADENT DES S ERTS 47
22 LEMONGRASS TEA BLACK RICE
22 GRILLED KALE WITH FIGS 48 PUMPKIN SPICE PARFAIT
23 BUTTERNUT SAGE RISOTTO 49 CACAO MACAROONS
23 ROASTED CARROTS WITH CUMIN AND LIME 49 PUMPKIN CHOCOLATE CHIP RAISIN COOKIES
24 RATATOUILLE 50 OH-SO-YUMMY APPLE CRISP
24 HOT GARLIC BOK CHOY MUSHROOMS 50 PUMPKIN PUDDING
25 ROASTED FALL HERB VEGGIES 51 YES WAY—SPARKLING CIDER ROSÉ!
25 BRUSSELS SPROUTS & ORANGE QUINOA

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 MO R NIN G
G LO R Y

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M O R N I N G G LO R Y

BAKED EGG
2-3 SERVINGS

INGREDIENTS:
4 TOMATOES
4 EGGS (WHITES OR WHOLE)
SPRINKLE OF CHIVES

DIRECTIONS:

Preheat oven to 380 degrees.

Remove the tops of the tomatoes and hollow out the center.
Crack egg into the tomatoes place tomatoes into a shallow
baking dish. Place in the oven and cook until the egg is
cooked to your liking between 10-15 minutes.

SERVE WITH FRESH ROSEMARY AND BLACK PEPPER TO

TASTE. WE ALSO LOVE A GLASS OF FRESH ORANGE
JUICE TO GO ALONG WITH THIS DELICIOUS BREAKFAST.

MU G FRITATTA
1 SERVING

INGREDIENTS:
3 EGG WHITES & 1 EGG
2 TBS NUT MILK
1 TSP OLIVE OIL
1 TBS CHOPPED SUN DRIED TOMATO
1 CUP SPINACH
1 CLOVE OF GARLIC
1 GREEN ONION, CHOPPED
1/3 CUP MUSHROOMS, CHOPPED
1 SLICE CHOPPED TURKEY OR TEMPEH

DIRECTIONS:
Preheat your oven to 380 degrees. In a sauce pan, heat oil and
add garlic, cook for 1 minute. Add in spinach, mushrooms, and
tomatoes. Cook until the spinach is wilted. Remove from heat and
let cool. In a bowl, add eggs and milk, whisk until frothy. Add in
green onion, turkey, and cooked spinach mixture. Pour into
prepared oven safe mug. Cook for 15 minutes or until the center
is set. Remove from oven and enjoy

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M O R N I N G G LO R Y

CRISP FALL B REA KFAST POPSICLES

3-4 SERVINGS
INGREDIENTS:
1 LARGE CONTAINER OF PLAIN VANILLA YOGURT
1 TBS AGAVE
1 TBS MAPLE SYRUP
1 TSP VANILLA
1 SMALL DROP OF ALMOND EXTRACT
1 CUP FROZEN PEACHES
1 BANANA
2 PEACHES, CUT INTO SLICES

DIRECTIONS:
Place yogurt, agave, vanilla, and frozen peaches in a blender and
blend on high until smooth. Pour half the mixture into popsicle molds,
place peach slices, fill to the top. Place into the freezer and let freeze
overnight. These delicious treats will be ready to go in the morning
when you are.
TIPS:
Turn any of your favorite smoothie recipes in to these handy make
ahead snack.
Use a plastic spoon as a stick so you have one with you all day.

BULL ’ S - EYE EGG

2-4 SERVINGS

INGREDIENTS:
2 AVOCADOS
4 EGG WHITES
PINCH OF CAYENNE TO LIKING
1 LIME
1 JALAPEÑO PEPPER, DICED
1 SLICE ROAST TURKEY BREAST (OPTIONAL)
SALT AND PEPPER

DIRECTIONS:
Preheat oven to 380 degrees. Half the avocado and remove
the pits. Remove a little extra of the avocado to make room for
the egg. Dice the jalapeño pepper. Cut up the turkey into small
pieces. Place both into the bottom of the avocado shell. Crack
egg and carefully pour into the hole. Sprinkle the top of the egg
with cayenne, salt and pepper. Place in the oven to bake until the
egg is set to your liking. Remove and sprinkle with lime juice.

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M O R N I N G G LO R Y

EGG SANDW ICH

1 SERVING
INGREDIENTS:
1 EGG WHITE OR FULL EGG
2 SLICES OF TOMATO
1 TSP GRAINY DISTILLED MUSTARD
1 C. SPINACH
JUICE OF 1 LEMON
1 CLOVE OF GARLIC
1 TBS BALSAMIC VINEGAR
1 WHOLE WHEAT OR GLUTEN FREE BREAKFAST
MUFFIN
1 TSP HOT SAUCE

DIRECTIONS:
Bring a pan of water to a gentle simmer on the stove. Add a splash of white vinegar. In a separate pan, add spinach garlic, lemon juice, and
balsamic vinegar. Cook down the spinach, approximately 5 minutes over medium heat. Season with salt and pepper. Add your egg to the simmering
water. With a spoon, gently spoon water over the top of the egg. You will notice it start to turn white. Toast your English muffin while your egg is
cooking. Spread the mustard on the toasted muffin, top with cooked spinach mixture, tomato slices. With a slotted spoon, remove the egg from the
water and put on top of the muffin. Depending on how you like your eggs, cooking time varies between 3–8 minutes. Add the hot sauce and bon
appetite!

TIPS:
If you are in a hurry and don’t have time to heat up that stove~ put your ingredients in a bowl. Cover with a plate and microwave for 1–2 minutes.
Remove and place on English muffin.

CAWWWW- FEEEE CR EA MER

MEMBER FAVE FROM WEEKLY EMAIL!
INGREDIENTS:
6 DATES
1/2 CUP WARM WATER
1/2 CUPS UNSWEETENED ALMOND MILK
1 TSP ALMOND EXTRACT
2 TBS COCONUT OIL, M ELTED
PINCH OF SALT

DIRECTIONS:
Soak all dates in the warm water for 5 minutes to
soften. Once soft, remove pits and throw out water.
Add 1/2 cup of new warm water to the blender
along with pitted dates and blend until a paste forms.
Next, add the remaining ingredients and continue to
blend until smooth. Store in a mason jar or sealed
bottle in the fridge. It will keep for up to 4 days..

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M O R N I N G G LO R Y

CHO CO LATE ZUCCHINI B READ

10-12 SLICES OF HEAVEN
INGREDIENTS:
1 CUP ALMOND FLOUR
1/2 CUP CHOCOLATE PERFECT FIT PROTEIN
1.5 TSP BAKING SODA
2 TSP CINNAMO N
3 TBS DARK BROWN SUGAR
1/4 TSP SALT
1 CUP ZUCCHINI, GRATED
1 EGG
1 TSP RED WINE VINEGAR
1/4 CUP PLAIN GREEK YOGURT
1/4 CUP COCONUT OIL, MELTED
1 TSP VANILLA EXTRACT
1/2 CUP DARK CHOCOLATE CHIPS

DIRECTIONS:
Preheat oven to 350° degrees. Mix wet and dry ingredients
separately, except for the zucchini and chocolate chips. Combine
both mixtures and incorporate completely. Stir in zucchini then add
in chocolate chips. Spray loaf pan with organic cooking spray, and
pour in batter. Bake for 35–40 minutes or until toothpick comes out
clean. Allow to cool for 10 minutes before serving. Makes 10-12 servings.

HEART BEET JUICE

1-2 SERVINGS

INGREDIENTS:
1 CUP CRANBERRIES
1 BEAT
1 ORANGE
1 APPLE
1 1 INCH PIECE OF FRESH GINGER, PEELED
4 PIECES FRESH TURMERIC OR 1 HEAPING TSP
1 CARROT
2 KALE LEAVES

DIRECTIONS:
Place all ingredients in a juicer or vitamix

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M O R N I N G G LO R Y

FALL SPLENDO R PUMPKIN SPICE SMOOTHIE

2 SERVINGS
INGREDIENTS:
1 CUP ALMOND MILK
1/4 CUP PUMPKIN PURÉE
1 SCOOP OF VANILLA PERFECT FIT PROTEIN
1/2 CUP FROZEN BANANA SLICES
2 FIGS
1/2 TSP CINNAMON
1/4 TSP NUTMEG
2 TBS OATS (GLUTEN FREE IF YOU CHOOSE)
DIRECTIONS:

Place all ingredients in a blender, blend until smooth , pour and enjoy.

MATCHA GREEN TEA S MOOTHIE

INGREDIENTS:
1/2 CUP FROZEN BANANA SLICES
1 1/2 CUP NUT MILK
2 TBS MATCHA GREEN TEA POWDER
1 TSP VANILLA
1 SCOOP OF PERFECT FIT PROTEIN-VANILLA

DIRECTIONS:
Place all ingredients into a blender and blend until smooth.

MO CHA HAZELNUT S MOOTHIE

INGREDIENTS:
1 PEAR
1.5 CUPS NUT MILK
1 PACKET OF CHOCOLATE PERFECT FIT PROTEIN
1/2 CUP FROZEN BANANA SLICES
1 TBS CACAO NIBS
1 TBS HAZELNUT BUTTER

DIRECTIONS:
Place all ingredients into a blender and blend until smooth..

Pre-make ziploc baggies with all the cut up veggies and fruit so that everything is ready to juice or blend when you are.

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M O R N I N G G LO R Y

PUM PK IN PECAN PAN CA KES

INGREDIENTS:
1 PACKET PERFECT FIT PROTEIN
1/2 BANANA, MASHED
1/2 TBS ALMOND MILK
1/4 CUP EGG WHITES
1 TBS PUMPKIN PURÉE
1 TSP OF PUMPKIN SPICE
1 TSP CINNAMO N

2 TSP PECANS

TOP WITH A FEW PECANS AND DRIZZLE 3 TSP

WARM, PURE MAPLE SYRUP.

DIRECTIONS: Completely mash banana with almond milk. Gradually stir in the remaining ingredients. Spray your skillet with cooking spray
and turn to medium low heat. Slowly and evenly pour the batter into the pan. Cook for 3 to 5 minutes on one side until you see bubbles rising
to the surface of your pancake. Using a spatula, carefully lift the edge and take a peek. If the underside of your pancake is golden brown, it’s
ready to flip. Carefully flip your pancake and cook for another 3 minutes on the other side until both sides are golden brown and the pancake
is cooked through. Remove from heat and top with additional ingredients if desired. Drizzle with real maple syrup sprinkle with extra cinnamon,
pecans and serve.
PUM PKIN CINN AMO N
BUN PAN CAKES
INGREDIENTS:
1 PACKET PERFECT FIT PROTEIN
1/2 BANANA, MASHED
1/2 TBS. ALMOND MILK
1/4 C. EGG WHITES
1 TSP CINNAMON
1 TBS PUMPKIN PURÉE
1 TBS CINNAMON
1 TBS ORGANIC BLUE AGAVE NECTAR
TOPPING (OPTIONAL):
2 TBS PLAIN GREEK YOGURT
DASH OF CINNAMON
DIRECTIONS:
Preheat oven to 350 degrees. Follow instructions for making
the original perfect fit pancake batter. Add 1 TBS. pumpkin
purée and mix until incorporated. Pour batter into small ramekins
(you could also use a cupcake tin, either way just make sure to
use non stick spray otherwise they will stick). Mix agave and
remaining Tbs cinnamon separately. This mixture should be very
thick, so adjust amounts as needed. Using a small spoon, pour
the cinnamon mixture on top of the unbaked pancake batter in a
spiral. This should stay in place and not bleed through. Bake the
mixture for 15-20 minutes, until set. After completely cooled, top
with greek yogurt and cinnamon. Submitted by Courtney Perry

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M O R N I N G G LO R Y

FRISKY FR UITY OATS

INGREDIENTS:
1/2 CUP OATS (GLUTEN FREE IF YOU CHOOSE)
1/2 CUP WATER
DASH OF NUT MILK
1/2 TSP OF CINNAMON
1 TBS OF CHIA SEEDS
1 TBS OF SLIVERED ALMONDS
1 /2 CUP OF ANY FRUITS THAT YOU ENJOY OR
ARE IN SEASON (I’M LOVING RASPBERRIES,
STRAWBERRIES, BLUEBERRIES AT THE MOMENT)
DIRECTIONS:
Place oats in a microwaveable bowl with water and cinnamon.
Stir. Place in microwave for 2 minutes (stirring when needed).
Once the oats have cooked, add a dash of milk to give the oats
some moisture. Add your fruits, almonds and chia seeds on top
and then eat and enjoy! Submitted by Madeleine Polegaj

GLUTEN FREE PUM PKIN

Q UIN OA MUFFIN S
INGREDIENTS:
1 CUP QUINOA FLOUR (CAN MAKE YOUR OWN
BY MILLING QUINOA IN HIGH SPEED BLENDER
OR BUY QUINOA FLOUR)
1 /2 CUP COCONUT SUGAR
1 TSP BAKING SODA
1 TSP PUMPKIN PIE SPICE (CINNAMON, GINGER,
NUTMEG, ALLSPICE, CLOVES)
1 /2 TSP CINNAMON
1 /4 TSP HIMALAYAN PINK SALT
1 EGG
1 CUP PUMPKIN PURÉE
1 /4 CUP GRAPE SEED OIL
1 /2 TSP VANILLA
DIRECTIONS:
Mix flour, sugar, baking soda, pie spice, cinnamon and salt. Mix egg,
pumpkin, oil and vanilla. Combine all ingredients. Pour into muffin cups
(makes 6), can top with pumpkin seeds that have been brushed with
maple syrup. Bake at 350 degrees for about 20 minutes. Submitted
by Jenn McIntosh

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M O R N I N G G LO R Y

GLUTEN FR EE CARROT , PEPITA & WALNUT MUFFIN S

DRY INGREDIENTS: WET INGREDIENTS:
1 CUP COCONUT FLOUR 1 CUP ALMOND MILK
1 CUP QUINOA FLOUR 2 TBS OLIVE OIL
1/2 CUP COCONUT SUGAR 2 EGGS
1 TSP BAKING POWDER 2 CARROTS, GRATED
1 TSP BAKING SODA
1/4 CUP CHOPPED WALNUTS
1/4 CUP PEPITAS (PUMPKIN SEEDS)
1/4 TSP CINNAMON

DIRECTIONS:
Preheat your oven to 180 degrees. Spray 10 muffin papers with olive oil spray. In a large bowl, sift the flours, baking powder & baking soda.
Add the carrot & make a well in the centre. In a separate bowl, mix the wet ingredients along with the sugar, nuts & cinnamon. Pour the wet
ingredients over the dry and combine. Do not over mix. Scoop the batter into 10 muffin papers. Bake for 10–15 minutes.

Submitted by Tanya Draper

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 D AY
NIB B LERS

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D AY N I B B L E R S

PEANUT B UTTER POWER BARS

MAKES 10-12 BARS~ EAT IN MODERATION
INGREDIENTS:
1/2 CUP COCONUT SUGAR
1/2 CUP PEANUT BUTTER
1/2 CUP ALMOND BUTTER
1/8 TSP ALMOND EXTRACT
1 TSP VANILLA
1/2 CUP COCONUT FLOUR
1/2 CUP ALMOND FLOUR
1/2 CUP OATS (GF IF YOU CHOOSE)
1 TSP BAKING SODA
1/8 TSP SALT
1.5 CUPS NUT MILK
2 PACKETS OF CHOCOLATE PERFECT FIT
PROTEIN

DIRECTIONS:Pre heat oven to 375 degrees. Line a bak-

ing dish with parchment paper. In a bowl combine sugar,
nut butters, vanilla, and almond extract. Mix together until
smooth for about 3 minutes. Slowly add flours, oats, baking
soda, salt, Perfect Fit and nut milk. Pour thick mixture into lined
baking pan and spread out evenly. Place in oven to cook
for about 15 minutes. Remove from the oven and let cool.

STUFFED CU CUM BERS

1 SERVING
INGREDIENTS:
1 ENGLISH CUCUMBER
1 CAN SOLID TUNA IN WATER
1/2 CUP SPINACH LEAVES
3 TBS SUN DRIED TOMATOES, CHOPPED
1 RADISH, SHAVED
1 APPLE, CHOPPED
1 TBS NUTRITIONAL YEAST
1 TBS VEGANAISE
JUICE OF 1 LEMON
SALT AND PEPPER TO TASTE

DIRECTIONS:
Wash and dry your fruit. Cut the cucumber in half and then half
them. Remove the seeds from the center of the cucumber. In a mix-
ing bowl, add tuna. Mix with 1 Tbs veganaise, spinach, sun dried
tomato, radish, apple, nutritional yeast and juice of one lemon.
Mix and spoon into the hollowed out cucumber.

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D AY N I B B L E R S

BAN ANA R O LLS

1 SERVING
INGREDIENTS:
1 WHOLE WHEAT TORTILLA (CORN FOR GF)
1 RIPE BANANA
1.5 TBS NUT BUTTER

DIRECTIONS:
For this easy, delicious snack all you have to do is
lay out a tortilla on a flat surface. Smooth your favorite nut
butter on top in a thin layer. Place your whole banana on
one end and tightly roll. Cut mouth sized bite rolls and you
have a wholesome snack. Great for on-the-go!

FRUIT SALAD
3 SERVINGS
INGREDIENTS: 1 ORANGE
1 BANANA 1 HANDFUL OF GRAPES
1 KIWI FRUIT 1/3 CUP PINEAPPLE
DIRECTIONS:
Slice all your fruit up into bite sized pieces and layer in a mason jar.

BLACK BEAN QUIN OA WRAPS

1 SERVING
INGREDIENTS:
1 WHOLE WHEAT WRAP (CORN FOR GF)
1/4 CUP COOKED QUINOA
1/4 CUP EDAMAME BEANS, COOKED AND COOLED
1 CARROT, SHREDDED
1/4 CUP BLACK BEANS, DRAINED AND RINSED
1/4 AVOCADO, SLICED
1 PIECE OF ROASTED TURKEY BREAST
OR 4 OZ OF TEMPEH
4 SLICES OF CUCUMBER
1/2 TOMATO, CHOPPED
2 TBS HUMMUS
1 HANDFUL SPINACH
2 TBS SALSA

DIRECTIONS:

In a bowl, combine cooked quinoa, edamame, shredded carrot and avocado. Mix. Lay out the tortilla on a flat surface. Spread a thin layer of
hummus over the entire surface. Top with spinach. Starting at 1/2” from one edge, create a row with rolled turkey. Next to that, spoon a row
of the quinoa mixture. Next, place cucumber slices in a row, top with salsa. Begin to roll from the turkey side and roll tightly until you reach the
opposite side. Wrap in parchment paper, slice in half and saran wrap.

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D AY N I B B L E R S

SALAD IN A JAR
1 SERVING

INGREDIENTS:
1 /4 CUP COOKED QUINOA
1 CUP SHREDDED KALE
3 STALKS OF HEARTS OF PALM, SLICED
1 /2 CUP SHREDDED PURPLE CABBAGE
1 /3 CUP RADISHES, THINLY SLICED
4 -6 OZ OF GRILLED CHICKEN OR TEMPEH

DIRECTIONS:
Make sure your dressing is at the bottom of your jar so that your
ingredients stay crisp until you are ready to shake and eat.

Add a layer of purple cabbage, quinoa, radishes, grilled chicken, and top
with your kale. When you are ready to eat, simply shake the jar.

CRISPY Q UINOA B ITES

4 SERVINGS
FILLING INGREDIENTS: DIRECTIONS:
3 CUPS ASSORTED MUSHROOMS, DICED Preheat the oven to 375 degrees. Prepare a muffin or mini muffin
2 TBS COCONUT OIL tin with nonstick spray. Cook quinoa and wild rice as per package
instructions, set aside and cool. In a pan heat the coconut oil, add in
3 CLOVES OF GARLIC
the garlic and mushrooms.
JUICE OF 1 LEMON
3 TBS PARSLEY Cook over medium heat for 5 minutes, add in juice of 1 lemon and
1/3 CUP WHITE WINE white wine. Reduce until the liquid is gone. Add in parsley and salt and
pepper. Take off heat and let cool to room temperature. In a large
BITES INGREDIENTS bowl, combine quinoa, rice, egg, leek, garlic.
2 CUPS QUINOA, COOKED
1 CUP WILD RICE Season grain mixture with salt and pepper. Mix everything together. Fill
the muffin tins halfway and pat flat. Put a teaspoon of the mushroom
1 EGG
mixture in the middle of each. Cover with more quinoa/rice mixture and
1 LEEK, WHITE PART FINELY CHOPPED pat flat. Pop tray in the oven and cook for 20 more minutes. Remove
2 CLOVES OF GARLIC, FINELY CHOPPED from heat and let cool slightly. Serve with hummus or marinara sauce.

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D AY N I B B L E R S

ZUCCHINI FR ITTERS
4-5 SERVINGS
INGREDIENTS:
2 CUPS ZUCCHINI , SHREDDED
2 TSP KOSHER SALT
1 BUNCH OF SCALLIONS,
GREEN PARTS CHOPPED
1 CLOVE OF GARLIC, CRUSHED
1/2 LEMON, JUICE
2 TSP RICE FLOUR
2 TBS PARSLEY, CHOPPED
1 EGG
PEPPER TO TASTE
3 TBS COCONUT OIL
DIPPING SAUCE
1/2 CUP TAMARI
2 TSP RICE VINEGAR
1/2 TSP COCONUT SUGAR
TSP SAMBAL CHILI SAUCE
DIRECTIONS:
To shred your zucchini you can use a food processor or
grater. Make sure you remove the ends beforehand.
Put shredded zucchini in a strainer either in the sink or
resting above a large bowl. Sprinkle with salt, toss, and
let sit for 10 minutes. This will take out the extra moisture
from the zucchini and allow them to crisp up better when
cooking. After 10 minutes, wrap zucchini in paper towel
and wring out the excess water with a twisting motion.
Place zucchini in a bowl and add scallions, garlic, lemon
juice, egg, rice four, parsley, and salt and pepper. Mix
together. Heat half the coconut oil in a sauce pan. When
melted and pan is hot, spoon in a 3” wide size of the
zucchini mixture. Flatten down with the back of a spoon.
Let cook until it is nicely browned on one side then flip
like a pancake. Continue to brown on the opposite side.
Plate and serve with the dipping sauce. For dipping
sauce, combine all ingredients, mix and put into a dipping
dish.

TIPS:
To keep the zucchini fritters warm while cooking all the mixture, line an oven safe dish with tin foil, spray with a non-stick spray and layer the
fritters. Close the foil around everything and place in an oven that is at 200 degrees.
Make a large batch of these tasty treats, freeze the extra in ziploc bags and pop in a toaster oven to reheat and eat on the go or in the
office for a snack.

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D AY N I B B L E R S

A PPLE AL MO ND B UTTER & J ELLY SANDWICHES

INGREDIENTS:
1 APPLE
1 TBS ALMOND BUTTER
1 TBS NATURAL FRUIT JAM

DIRECTIONS:

Cut the apple into thin, flat slices. For each sandwich take two slices of apple. On one side spread a thin layer of almond butter and on the other
spread a thin layer of jam. Put them together to form a yummy flavor filled snack. Great for kids too!

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 SN ACKS

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SN ACKS

FROZEN YO GURT B LUEB ERRIES

INGREDIENTS:
1 CONTAINER OF BLUEBERRIES
1 CUP OF PLAIN GREEK OR ALMOND YOGURT
1 TSP VANILLA
2 TBS MAPLE SYRUP

DIRECTIONS:
Place a flat plate or tray in the freezer to chill. In a bowl combine
yogurt, vanilla, and maple syrup. Stir so that all ingredients are
combined. Rinse and dry your blueberries. Pour into bowl of yogurt.
Gently mix around and coat the blueberries with the mixture.
Remove chilled plate from the freezer- cover with tin foil if you wish.
With a fork or fingers, remove each berry and place onto plate. Make sure that the berries are not touching and are in a single layer. Place
plate back in the freezer and chill. Enjoy when frozen!

TIPS:
To
 give the yogurt coating a blue hue, place a few berries in a pan on the stove with vanilla and maple syrup. Cook and mash the berries
until you have a blue coulis. Remove from heat and let cool completely. Once cool, stir into plain yogurt.

ANTS O N A LO G !
1 SERVING
INGREDIENTS:
2 STALKS OF CELERY
1 TBS NUT BUTTER
1 TBS CUP RAISINS

DIRECTIONS:
Wash and dry celery. Cut off the tops and bottoms. Reserve discarded
goods and place in a storage container so you can use in making juice.
Spoon nut butter down the centers of the celery and top with raisins.

TIU FR UIT LEATHER!

INGREDIENTS:
4 CUPS OF YOUR FAVORITE RIPE FRUIT
2 TBS HONEY

DIRECTIONS:
Preheat your oven to 150 degrees. Line a baking sheet with
parchment paper or a silica slip. Put your fruit and sweetener in
a blender and blend until smooth. Pour the mixture in the baking
sheet, trying to keep the thickness to 1/8” in an even layer. Place in
the oven and cook for 4-6 hours or until the center is set. Remove
from the oven and let cool. Once cool, remove from the parchment
and cut into squares or rectangles.

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SPICY R OASTED CHICKPEAS

3-4 SERVINGS
INGREDIENTS:
1 CAN OF CHICKPEAS, RINSED.
2 TBS ALMOND OIL
1 TBS CUMIN
1 TBS CHILI POWDER
1 TBS GARLIC POWDER
1 /2 TSP CAYENNE POWDER
1 TSP PAPRIKA
S ALT & PEPPER

DIRECTIONS:
Preheat oven to 425 degrees. Coat chickpeas with almond
oil and spread out on a cookie sheet so that they are in one
layer. Place in the oven for 10 minutes. In a bowl combine
all dried spices and mix. Pull out chickpeas and toss with the
spice mixture. Place back in the oven and continue to cook
for 20 minutes or until golden brown. Remove cookie sheet
and let cool.

RAN CH KALE CHIPS

4 SERVINGS

INGREDIENTS:
2 BUNCHES OF KALE, STEMS REMOVED
1/2 CUP NUTRITIONAL YEAST
1 TBS GARLIC POWDER
1 TSP CHILI FLAKES
1/4 CUP OLIVE OIL
JUICE OF 1 LEMON
SALT AND PEPPER

DIRECTIONS:
Preheat oven to 380 Degrees. Line a baking sheet with parch-
ment paper. Wash and dry kale Leafs. Remove stems. Place Kale
leaves in a large bowl, evenly coat with olive oil and spices. Using
your hands mix everything up. Lay out evenly on a baking sheet
so that each leaf cooks. Place tray in the oven for 15- 20 minutes.
Keep your eye on the progress, once the leaves start to get crispy,
remove from the oven and pat down with a paper towel. Let cool
and— voilà— you have a superfood snack!

| FRIS KY FALL EDITIO N 19

SN ACKS

PUM PK IN SPICE GRAN O LA 8 SERVINGS

DRY INGREDIENTS:
2 CUPS OF OLD FASHIONED ROLLED OATS (GF)
1/4 CUP UNCOOKED QUINOA
1/4 CUP RAW ALMONDS
1/4 CUP PUMPKIN SEEDS
1 TBS GROUND CINNAMON
1 TSP NUTMEG
1 TSP PUMPKIN SPICE
1 TSP HIMALAYAN SALT
PIN CH OF GINGER
PIN CH OF ALLSPICE
WET INGREDIENTS
1/4 CUP PUMPKIN PURÉE
1/4 CUP APPLESAUCE
3 TBS ALMOND OIL
2 TBS PURE MAPLE SYRUP OR AGAVE
DIRECTIONS:
Preheat oven to 350 degrees. Mix all of your dry ingredients in a
large bowl. You’ll start to smell all the spices! YUM! In a saucepan,
simmer your wet ingredients on medium until warm. Pour into your dry
ingredients bowl and toss together. It may be tough, but mix with a
wooden spoon and use those muscles girl! Lay out on a pan covered in
parchment paper. Bake for 30–45 minutes. Make sure you’re close by
to carefully push around the granola with a wooden spoon every 10
minutes to prevent burning and even baking.

Q UICK WARM FALL GRAN O LA

INGREDIENTS: 1 SERVING
1 TSP COCONUT OIL Submitted by Lisi Schoen
1 TBS RAW BUCKWHEAT (YAY, IT’S GF!)
2 TBS PUFFED AMARANTH
2 TBS PUFFED QUINOA
1 TBS SLIVERED ALMONDS
1 TBS PUMPKIN SEEDS
1 TSP HONEY
1 TSP VANILLA EXTRACT OR 1/4 TSP OF FRESH VANILLA
DASH OF PUMPKIN PIE SPICE (OR CINNAMON & NUTMEG)
1/4 CUP FRUIT OF CHOICE (E.G. APPLES, FIGS OR
RASPBERRIES, I USED A NECTARINE)
1/2 CUP GREEK YOGURT (OR ALMOND YOGURT)
Heat coconut oil in a pan. Add buckwheat, amaranth, quinoa, almonds and pumpkin
seeds and roast on medium-high heat for a couple of minutes until lightly browned;
stir frequently. Add vanilla extract, spices and honey and stir for another minute or
so. You can either add the fruit here (if you want it to be warm) or at the end. Serve
on top of 1/2 cup of non fat Greek yogurt, drizzle with a tiny bit of honey if you
want to and enjoy.

| FRIS KY FALL EDITIO N 20

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| FRIS KY FALL EDITIO N

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LEMO N GRAS S TEA BLACK RICE

2 SERVINGS

INGREDIENTS:
1 CUP BLACK RICE
3 CUPS OF WATER
1 TEA BAG, LAVENDER
1/2 STALK OF LEMONGRASS
1 BUD OF GINGER, THUMB SIZE
1 CUP MIXED SPROUTED BEANS

DIRECTIONS:
Bring water and stalk of lemongrass to a boil, add in the tea bag
and lower temperature. Let the tea steep for 2 minutes and then
add the black rice. Cook the rice for 25 minutes, turn off heat and
cover for 5 minutes. Stir in sprouted beans before serving.

GRILLED K ALE WITH FIGS

2-4 SERVINGS DIRECTIONS:
INGREDIENTS: Pre-heat oven to 425 degrees. Wash kale and pat dry. Then
1 BUNCH OF GREEN KALE remove stems and set aside. Gently wash the figs, remove
stems, chop into quarters and set aside. Peel beets and slice into
2–3 MEDIUM SIZED GOLDEN OR RED BEETS
quarters and set aside. Peel red onion and chop 1 half of it into
6 RIPE FIGS small slices in a large mixing bowl. Place sliced beets in roasting
1 HALF RED ONION pan. Drizzle with 1 TBS almond oil. Place pan in oven and set
1/4 TSP SALT your timer for 25 minutes.

4 TBS ALMOND OIL Let beets cook thoroughly occasionally stirring until tender. Once
2 TBS BALSAMIC VINEGAR fully cooked, remove from oven and set aside to cool. Heat a
2 TBS AGAVE NECTAR skillet to medium. Add 1 TBS of almond oil and place sliced red
onions in skillet. Simmer until onions are slightly translucent. Add in
4 TBS WALNUTS
chopped kale and 1/4 teaspoon salt and sauté kale until it turns
a deeper shade of green and wilts slightly.
W HY TO NE IT UP LOV ES KALE !
Remove skillet from heat. Spoon out kale & onions into a large
Kale is an excellent source of manganese, a blood-sugar stabilizing trace mixing bowl. Add in sliced beets, chopped figs remaining 2 table
mineral that’s needed to metabolize key nutrients, and to promote bone spoons of almond oil & 2 tablespoons of agave nectar. Toss
health. Stable blood sugars mean less sweet cravings. Kick temptation to thoroughly. When done tossing, spoon out 2 handfuls of salad
the curb by having this salad for lunch, or as an afternoon snack. onto a plate and top with chopped walnuts.
Makes 2 large servings or 4 small servings.

| FRIS KY FALL EDITIO N 22

S ID ES

BUTTER NUT SQ UASH & SAGE RISOTTO

3-4 SERVINGS
INGREDIENTS:
3 TSP OLIVE OIL
1 SHALLOT, MINCED
2 CLOVES OF GARLIC
3 CUPS BUTTERNUT SQUASH, CUBED
2 TBS THYME
3 TBS SAGE
2 CUPS FARRO (FOR GLUTEN FREE, USE BROWN RICE
1 LITER VEGETABLE STOCK
1/ 2 CUP WHITE WINE
SALT AND PEPPER TO TASTE

DIRECTIONS:
Heat oil and add in the shallot and garlic. Cook for 3 minutes over medium
heat. Add in the butternut squash and half the thyme and sage, cook until
soft. If you need to add a little liquid, splash in the white wine. Remove from
the heat and put aside. In a pot add farro (or rice) and cover with liquid,
bring to a gentle boil over medium heat, continue to add the liquid as the
farro absorbs it. Stir in the cooked butternut squash and remaining herbs.
Garnish with sage leaves.

ROASTED CARROTS WITH

CUM IN AND LI M E
4-5 SERVINGS
INGREDIENTS:
1 POUND LONG CARROTS, LEAVE STEMS ON
3 CRISP APPLES (OMIT IF EATEN AFTER 3 P.M.)
2 LIMES, JUICE AND ZESTED
3 TBS OLIVE OIL
1 TSP HONEY
1 TSP CUMIN
3/4 TSP CORIANDER
1/2 TSP PAPRIKA
1 TSP SALT
1/2 TSP PEPPER
2 TBS CILANTRO, CHOPPED

DIRECTIONS:
Preheat oven to 380 degrees. Spray baking sheet with non stick
spray. In a bowl, toss carrots and apples with the juice/zest of
limes, olive oil, honey, cumin, coriander, paprika, salt and pepper.
Line in a single layer on a baking sheet and place in the oven for
20 minutes. Remove and sprinkle with chopped cilantro.

| FRIS KY FALL EDITIO N 23

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RATATO UILLE
4-5 SERVINGS
INGREDIENTS:
1 EGGPLANT
2 MEDIUM ZUCCHINI
2 LARGE HEIRLOOM TOMATOES
1 CAN TOMATO PASTE
3 SPRIGS OF ROSEMARY
2 CLOVES OF GARLIC
3 TBS OLIVE OIL
3 TBS BALSAMIC VINEGAR
SALT AND PEPPER

DIRECTIONS: Pre heat oven to 375 degrees. Spray a baking dish with non stick
spray. In a bowl mix together oil, vinegar, rosemary, garlic and salt and pepper. Slice
your vegetables into similar size slices and toss in the oil mixture. Spread a layer of the
tomato paste on the bottom of the baking dish and then start laying your vegetables.
TIPS:
This recipe can also be made in a slow cooker. Use 1 cup of tomato juice and 2 cups of vegetable stock to add some liquid if you are slow
cooking. Use 1 cup of tomato juice and 2 cups of vegetable stock.

HOT GAR LICKY B O K CH OY MUSHROOMS

3 SERVINGS
INGREDIENTS:
6 CUPS SPINACH LEAVES
3 CUPS ASSORTED CHOPPED MUSHROOMS
(SHIITAKE, BUTTON, CHANTERELLE, OYSTER)
2 CLOVES GARLIC
1 TBS GINGER, CRUSHED
1 TBS CHILI SAUCE
3 TBS SESAME OIL
1 TSP RICE VINEGAR
1/4 CUP TAMARI
2 TBS SCALLION CHOPPED
3 TBS CASHEWS, TOASTED AND CHOPPED

DIRECTIONS: In a dry sauté pan, add cashews and brown over

medium low heat. This should take about 5 minutes. Be careful not to
burn. Remove from heat and let cool. Once cool, crush on a cutting
board or briefly crush in food processor. In a bowl, combine ginger,
1 clove of garlic, 2 Tbs sesame oil, rice vinegar, chili sauce, tamari
and chopped scallion. Using the same sauté pan, heat 2 Tbs of
sesame oil, add mushrooms and 1 clove of chopped garlic. Cook
for 5 minutes and add spinach. Continue to cook the spinach until it
wilts. Remove from the heat, put in a serving bowl and pour on the
sauce. Toss together and top with cashews.

| FRIS KY FALL EDITIO N 24

S ID ES

R OASTED FALL HERB V EGGIES

3 SERVINGS
DRY INGREDIENTS:
1 ZUCCHINI
1 CARROT
1 HANDFUL OF FRESH GREEN BEANS
1 RED PEPPER
1 YELLOW SQUASH
1 SWEET POTATO
1 ONION
3 TBS OLIVE OIL
3 TBS SAGE LEAVES, CHOPPED
2 TBS ROSEMARY, CHOPPED
SALT AND PEPPER

DIRECTIONS:
Preheat oven to 400 degrees. Spray baking dish with non stick spray. Cut all your vegetables up into similar size pieces so that they cook evenly. Place
in a bowl, add olive oil, herbs, and a generous amount of salt and pepper. Toss to coat all the vegetables. Put in baking dish and cook in oven for 60
minutes or until vegetables start to brown.

BRUS S ELS SPRO UTS

& O RAN GE Q UIN OA
This flavor packed meal is full of protein from quinoa and beans plus
a bit of healthy fat from olive oil. Cilantro and orange slices add a fun
twist on the traditional bean & grain combo. Great to make ahead for
M3 during the work/school week.

4 servings

INGREDIENTS:
2 CUPS COOKED QUINOA
3 CUPS ROASTED BRUSSELS SPROUTS, QUARTERED
2 ORANGES, PEELED AND DICED
1 CUP WHITE BEANS LIKE
CANNELLINI OR CHICKPEAS
1/4 CUP DICED CILANTRO
2 TSP OLIVE OIL
SALT & PEPPER
DIRECTIONS:
Roast Brussels sprouts at 400 degrees for 40 minutes. Combine all
ingredients together and toss. Serve with another sprinkling of cilantro.
Submitted by Shelley Langenhorst

| FRIS KY FALL EDITIO N 25

 HEART Y
M EALS

| FRIS KY FALL EDITIO N

HEART Y M EALS

You’re going to FALL in love with these

delicious, filling meals created just for
YOU! Enjoy not only every bite, but the
preparation too!
Share this holiday season.

BOWL O F SUN SHINE 2 SERVINGS

INGREDIENTS:
1 LARGE HEAD OF 1/2 TSP CUMIN
CAULIFLOWER 1/2 TSP TURMERIC
(APPROX.1.5 LBS.)
1/4 TSP CAYENNE
1 SMALL YELLOW ONION
1/2 TSP CURRY POWDER
1-2 CLOVES GARLIC
1/2 TBS BLACK PEPPER
3 CUPS OF
CHICKEN BROTH 1/4 TBS SALT
(OR SUBSTITUTE 2 TBS EXTRA
VEGETARIAN/VEGAN VIRGIN OLIVE OIL
BROTH, PREFERABLY OR OIL SPRAY
ORGANIC AND LOW
SODIUM! OR EVEN
BETTER, HOME-MADE!)

DIRECTIONS:
Heat oven to 400 degrees. Line baking pan with foil, coat with oil spray or 1 Tbs of olive oil. Cut cauliflower into chunks, about 1 inch in
diameter. Toss cauliflower and spices in pan until fully coated, roast 30 minutes. Meanwhile, chop onion and garlic. Sauté both over medium
in 1 Tbs of oil until translucent, about 5 minutes Add roasted cauliflower and broth. Cover and continue cooking over low for about 10 minutes.
Carefully blend with an immersion blender or in cooled batches in a blender or food processor. Garnish with avocado, cilantro, and greek or
almond yogurt if desired! Serve in a Beach Babe appropriate coral and sea horse soup bowl! Submitted by Alyssa Rapotez

| FRIS KY FALL EDITIO N 27

HEART Y M EALS

TUR K EY R O ULADE
2-3 SERVINGS
INGREDIENTS:
2 4-6 OZ TURKEY BREASTS, BONELESS/SKIN-
LESS
1 CARROT, SHREDDED
1 ZUCCHINI, SHREDDED
1 RED BELL PEPPER, SHREDDED
4 STALKS ASPARAGUS, SHREDDED
6 HEADS OF GARLIC
1 LEMON
1/2 CUP ALMOND YOGURT, PLAIN
4 FRESH THYME SPRIGS

DIRECTIONS:
Preheat oven to 380 degrees. Prepare baking sheet with
nonstick spray. Place turkey breast in between 2 layers of
saran wrap. With a rolling pin or heavy can, start to pound
thin. Start in the middle and work your way out until it is 1/2”
thick. Cut into 4 equal size pieces. In a bowl, mix yogurt, lemon
juice, garlic cloves and thyme. Place in turkey and coat. Cover
and let sit in the fridge for 4-6 hours. Remove turkey from
the fridge and shake off excess yogurt. Lay the 4 pieces side
by side, start making a pile of the shredded carrots, zucchini,
bell pepper, and asparagus 1” from the edge. Roll the
turkey around the vegetables and secure with a tooth pick
(don’t forget to remove when cooked). Place rolled turkey on
prepared baking sheet and dust with almond flour. Place in
the oven for about 30 minutes. Turkey is done cooking when
the meat is white and the juices are clear. Remove from the oven, cover with tin foil, and let sit for 5 minutes.

QUINOA STUFFED RED PEPPERS 4 SERVINGS

INGREDIENTS: 1 CUP TOMATO, CHOPPED
1 TBS ALMOND OR OLIVE OIL 1/2 CUP VEGETABLE BROTH
4 RED BELL PEPPERS 1/2 CUP BLACK BEAN, DRAINED AND RINSED
1 PACKAGE OF GROUND LEAN TURKEY BREAST ( V EG - 2 CUPS QUINOA, COOKED
AN O PTIO N : TO FU GR O UND R O UND 1 TBS CHILI SEASONING
1 LEEK, WHITE PARTS 1 TSP OREGANO
2 CLOVES OF GARLIC 2 TBS CILANTRO, CHOPPED

DIRECTIONS:
Preheat oven to 375 degrees. Prepare 2 cups of quinoa and set aside. Heat 1 Tbs of oil in a pan. Add chopped leeks and cook on medium for
5 minutes. Add crushed cloves of garlic and continue to cook for 1 minute. Add the turkey and brown. Add veggie stock and stir for 1 minute.
Add remaining ingredients and spices. Continue to cook for 5 minutes. Remove from the heat and stir in the prepared quinoa. While the turkey is
cooking, wash and dry the red peppers. Cut the top off about 1/3 of the way down. Remove the spine and seeds from inside. Place peppers in a
baking dish. Spoon in the turkey/quinoa mixture. Pop in the oven and cook for an additional 10 minutes.

| FRIS KY FALL EDITIO N 28

HEART Y M EALS

POACHED SAL MO N
2-3 SERVINGS
INGREDIENTS:
12 OZ OF SALMON (WILD,
NON FROZEN)
16 OZ OF WHITE WINE
2 CLOVES OF GARLIC
2 BABY CHILI’S
1/2 CUP FENNEL SLICES AND
SPRIGS
3 ORANGE SLICES
3 LIMES, JUICE AND ZEST
DIRECTIONS:
In a deep pan, bring white wine, garlic,
fennel, chilis, oranges, orange juice, lime
juice and zest, and salt and pepper to
a gentle boil. Place salmon let into the
broth and spoon it over the top. Cook
for 8-10 minutes depending on the
salmon thickness and serve.

STUFFED PO RTOB ELLO PIZZ A

INGREDIENTS:
4 PORTOBELLO MUSHROOMS 2 CUPS OF SPINACH
1/2 CUP BALSAMIC VINEGAR 1/4 CUP SUNDRIED TOMATO, CHOPPED
1/2 CUP OLIVE OIL 1/3 CUP KALAMATA OLIVES, CHOPPED
2 CLOVES OF GARLIC JUICE OF 1 LEMON
1 ONION, SLICED 1 CUP MARINARA SAUCE
1 BUNCH OF PARSLEY, CHOPPED 1 CUP HERBED NUT CHEESE
SALT AND PEPPER 1 CUP TOASTED PINE NUTS

DIRECTIONS:
Preheat the oven to 450 degrees. Spoon and scrape out the stems and insides of the mushroom cap. In a large Ziploc bag ,combine the oil,
vinegar, garlic, onion, parsley and salt and pepper. Add in the mushroom caps and marinade for 30 minutes. While the mushrooms are
marinating, heat a large sauté pan and add the spinach, sundried tomatoes, olives and lemon juice. Cook until the spinach wilts.

Remove the mushrooms from the bag, pat dry and place onto a baking sheet. Divide the marinara sauce between the 4 mushrooms for the
base layer. Do the same with the spinach and cheese layers. Top with pine nuts. Place in the oven and bake for 10 minutes.

| FRIS KY FALL EDITIO N 29

HEART Y M EALS

BOLLY WOO D SO UP
4-6 SERVINGS
INGREDIENTS:
3 TBS COCONUT OIL
1 CUP LEEKS, CHOPPED
1 SHALLOT, CHOPPED
3 GARLIC CLOVES
1 CUP CHICKPEAS
1 TSP CURRY
1 TSP CORIANDER
1 TSP CUMIN
1 TSP TUMERIC
1/2 TSP CAYENNE
1 TSP PAPRIKA
1 APPLE CHOPPED
2 BAY LEAVES
4.5 CUPS VEGETABLE BROTH
1 CUP COCONUT MILK
JUICE OF 1 LEMON

DIRECTIONS: Heat oil in a large pot on the stove and add leeks, shallots, garlic and cook for 2 minutes. Do not brown the garlic. Add in your
spices and cook for 1 minute. Add the chickpeas, apple, bay leaf and vegetable broth. Cook for 30 minutes. Remove from the heat and in small
batches purée, remember to remove the bay leafs.. Return back to the pan and stir in the coconut milk, cook for 5 more minutes. Garnish with a
dollop of yogurt and chili peppers.

CARROT GIN GER SO UP

2-3 SERVINGS
INGREDIENTS:
8 CARROTS, CHOPPED
1/4 CUP CHOPPED GINGER
4 CUPS OF VEGETABLE STOCK
1 TBS OLIVE OIL
1 LEEK, WHITE PARTS
1 CLOVE OF GARLIC
JUICE OF 1 LEMON
CHOPPED GREEN ONION

DIRECTIONS:
Heat oil on the stove and add garlic and leek, cook until soft. Place all your
ingredients into a pan and cover with vegetable stock. Bring to a boil and
cook until vegetables are soft. Either with a hand blender, food processor,
or high powered blender, pulse the mix until nice and smooth. Pour though a
sieve to remove any large pieces. Any left overs can be stored in the fridge
or frozen for an easy reheat.

| FRIS KY FALL EDITIO N 30

HEART Y M EALS

FRISKY STUFFED SQ UASH

INGREDIENTS:
ACORN SQUASH, 1 SQUASH MAKES 2 SERVINGS 1/2 CUP MUSHROOMS, SLICED
OLIVE OIL SPLASH OF SAUVIGNON BLANC
PINK HIMALAYAN SALT & BLACK PEPPER COUPLE HANDFULS OF FRESH SPINACH
1 CUP QUINOA TURKEY SAUSAGE
1 TBS OLIVE OIL 1/2 CUP PINE NUTS
1 SHALLOT, CHOPPED 1/2 CUP DRIED CRANBERRIESS
FEW SPRIGS FRESH ROSEMARY, CHOPPED SPRINKLE OF REDUCED FAT FETA CHEESE
1/2 RED BELL PEPPER, CHOPPED FLAT LEAF PARSLEY FOR GARNISH

DIRECTIONS:
Preheat the oven to 375 degrees. To prepare the squash, cut off the top and bottom to make a flat surface, then cut in half to make 2, scoop out
the seeds into a strainer in the sink. Place squash on a baking tray lined with foil or parchment paper (for easy clean up), drizzle with olive oil and
season lightly with salt and pepper. Rinse the seeds and pat dry, line another baking sheet with foil and spread out the seeds in a single layer.
Pop both the squash and the seeds into the oven for 30-40 minutes, the seeds should be flipped every 10 minutes to be sure not to burn and will
be done sooner than the squash.

For the filling, cook the quinoa per it’s instructions. Heat 1 Tbs olive oil in a large skillet to medium high heat, add shallot, cook until you can start
to smell the shallot fragrance then add your bell pepper, sauté the pepper and shallot for a few minutes. Add mushrooms, sauté for a few more
minutes, add the splash of the wine and rosemary, let that reduce down, few more minutes. Take off the heat and add your spinach to this mixture,
the heat of the pan will wilt the spinach down. Add all your sautéed vegetables to your quinoa pot. In that same pan, brown the turkey sausage,
drain fat into the sink then add to the quinoa pot. At this time you can add the dried cranberriess and pine nuts.

At this time, your squash should be done, take out of the oven and distribute your filling into the middle of the squash, heat your oven to broil and
broil the stuffed squash for a few minutes. Garnish with a few sprinkles of feta cheese, toasted squash seeds and a parsley leaf. Last step is to
enjoy the fall yumminess of this delicious dish and pour yourself a glass of the Sauvignon Blanc that you opened for this recipe, it’s already open
so why not?! Submitted by Ashley Patterson

| FRIS KY FALL EDITIO N 31

 S LO W C O O K E R S
& MORE!

| FRIS KY FALL EDITIO N

S LO W C O O K E R S

SIM M ER D OWN KITT Y CAT! IT ’ S YO UR SLOW COO KER RECIPES!

LET KEKOA DO THE WO RK FO R YO U!

There’s nothing like a simmering pot filled with flavor We like to wash and chop our vegetables in the evening
waiting for you after a long day! Imagine coming home to and put them into the fridge, so in the morning we can just
dinner already made for you! With just a little preparation toss them in the slow cooker. If we want to add chicken or
in the morning, you can fill your home with a warm and turkey to our recipes, we add them in the morning. If it’s
inviting aroma of rich and savory dishes that the entire ground turkey, just make sure you break it up in the slow
family will appreciate! cooker and mix with the rest of your ingredients.

Instructions: Most of these recipes are 8-10 hour cook time.

Making meals in your slow cooker has never been easier! 20 minutes prep time!
You can buy fresh ingredients, toss them in your cooker
and— voilà! Your dinner is made for you that evening… and
maybe even leftovers for lunch the next day.

| FRIS KY FALL EDITIO N 33

S LO W C O O K E R S

GAR LIC LEMO N ROAST CHICKEN

8-10 SERVINGS
INGREDIENTS:
3-4 LB. WHOLE ORGANIC CHICKEN
5 CLOVES OF GARLIC, MINCED
2 LEMONS, SLICED
1 SPRIG OF ROSEMARY
3 CUPS OF VEGETABLE STOCK
HANDFUL OF SAGE LEAVES
1 ONION, DICED
2 LONG CARROTS, SLICED
2 CELERY STALKS
1 TURNIP, DICED
SALT AND PEPPER

DIRECTIONS:
In a small bowl combine juice from the lemons, a pinch of salt, ground black pepper and rosemary leaves. Mix together. Rub mixture over the
chicken. Place chopped vegetables in the bottom of a slow cooker, and pour vegetable stock over them. Place chicken on top of the vegetables
and cook on high for 5 hours until tender and almost falling off of the bone. Alternately, you can make this dish in the oven. Preheat oven to 350
degrees. Follow the same instructions as above, but place the vegetables in a roasting dish. Pour vegetable stock over the veggies in the roasting
dish and place chicken on top. Place uncovered in oven and bake for an hour and a half to an hour and 45 minutes (until internal temperature
reaches 165 degrees). Baste the chicken with the juices from the pan occasionally to keep the chicken from getting overly browned.

CHICKEN STEW
3-4 SERVINGS

INGREDIENTS:
1 TBS OLIVE OIL 1 LITER OF CHICKEN STALK
2 CHICKEN BREASTS, CHOPPED 1/4 CUP VERMOUTH
2 CELERY STALKS, CHOPPED 1/4 CUP WHITE WINE
2 LONG CARROTS, CHOPPED 4 SAGE LEAVES
1 SMALL ONION, CHOPPED 2 TSP OREGANO
2 CLOVES OF GARLIC 1 TSP WORCESTERSHIRE SAUCE
1 RUTABEGA, CHOPPED 2 BAY LEAVES
1 PARSNIP, CHOPPED 2 GREEN ONIONS
1 ZUCCHINI SLICED JUICE OF 1 LEMON
1 YELLOW SQUASH, SLICED 1/2 CUP NUTRITIONAL YEAST
1 LEEK, WHITE PARTS SALT AND PEPPER

DIRECTIONS:
Put all the ingredients in a slow cooker except the nutritional yeast. Put on the lid and cook for 8–10 hours. Before you are ready to eat, add the
nutritional yeast to thicken the broth.

| FRIS KY FALL EDITIO N 34

S LO W C O O K E R S

BLACK BEAN QUIN OA CHILI

4 SERVINGS
INGREDIENTS:
2 TBS OLIVE OIL
1 WHITE ONION, CHOPPED
1 PACKAGE OF GROUND TURKEY BREAST
(OPTIONAL)
5 CLOVES OF GARLIC
1 CAN OF BLACK BEANS, RINSED
1 CAN OF TOMATOES
1 CAN OF TOMATO PURÉE
2 CUPS QUINOA, COOKED
2 CUPS SLICED MUSHROOMS
3 TSP CHILI POWDER
2 TSP CAYENNE PEPPER
2 TSP CUMIN
2 TSP CORIANDER
DIRECTIONS:
PINCH OF CINNAMON
Heat oil in a pan, add in the onion and garlic. Cook until the onion is soft. Add
SPOON FULL OF ALMOND YOGURT TO TOP in the turkey and brown. Season with salt and pepper. Deglaze the pan with
1 AVOCADO, SLICED vegetable stock. Pour mix into the slow cooker. Add in the remaining ingredients
CHOPPED CILANTRO and set the cooker for 6-8 Hours. When you are ready to serve, garnish with
yogurt, avocado and cilantro.
SALT AND PEPPER TO TASTE

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THAI CO CO NUT CHICKEN SO UP

4-6 SERVINGS
INGREDIENTS:
2 TABLESPOONS RED CURRY PASTE
2 12 OUNCE CANS OF LIGHT COCONUT MILK
2 CUPS CHICKEN BROTH
2 TABLESPOONS FISH SAUCE
2 TABLESPOONS AGAVE
2 TABLESPOONS PEANUT BUTTER
1 1/2 POUNDS BONELESS, SKINLESS CHICKEN BREASTS
1 RED BELL PEPPER, SEEDED AND SLICED INTO 1/4 INCH SLICES
1 ONION, THINLY SLICED
1 HEAPING TABLESPOON FRESH GINGER, GRATED
1 CUP FROZEN PEAS
LIMES AND CILANTRO FOR GARNISH

DIRECTIONS: Whisk together coconut milk, chicken broth, curry paste, fish sauce, peanut butter & agave in slow cooker. Add chicken breasts, bell
pepper, onion & ginger. Cook on high for 4–6 hours. 30 minutes before it’s done shred chicken & add peas. Serve with quinoa, garnish with cilantro
& lime! Submitted by Nicole Blazer

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TUSCAN K ALE & WHITE B EAN STEW

4-5 SERVINGS
INGREDIENTS:
3 CUPS DRIED GREAT NORTHERN WHITE BEANS
4 BUNDLES OF KALE- STEMMED
(DISCARD STEMS) WITH LEAVES FINELY CHOPPED
4.5 CUPS OF VEGETABLE STOCK
2 TBS OLIVE OIL
1 CUP CHOPPED YELLOW ONION
2 SHALLOTS, MINCED
5 GARLIC CLOVES, MINCED
2 CUPS OF CELERY, CHOPPED
2 CUPS OF CARROTS, CHOPPED
1/2 CUP SLIVERED ALMONDS
HANDFUL OF FRESH ROSEMARY (OR 3 TBS)
1 BAY LEAF
1 TBS RED PEPPER FLAKES
PINCH OF HIMALAYAN SALT AND BLACK PEPPER
TIPS:
Rinse beans first. 9 hours should be sufficient time to cook beans, but if you wish, soak them overnight in cool water and drain before you put
them into your slow cooker)
Optional: Add tempeh, ground turkey or chicken.

METABO LIS M REV V IN G DISH

3-4 SERVINGS
INGREDIENTS:
2 CUPS OF RED QUINOA
1 CUP OF DRIED BLACK BEANS
3 CUPS OF VEGETABLE STOCK
3 DICED ROMA TOMATOES, DICED
1 CUP OF CELERY, CHOPPED
2 YELLOW BELL PEPPER, CHOPPED
1 RED BELL PEPPER, CHOPPED
1 GREEN BELL PEPPER, CHOPPED
1 TSP CAYENNE PEPPER (OR YOU CAN USE 1 FRESH,
3 INCH CAYENNE PEPPER! ZING!)
1/2 CUP GREEN ONION, CHOPPED
1/2 CUP FRESH CILANTRO, CHOPPED
1 TBS RED PEPPER FLAKES
TIPS:
Optional: Add tempeh, ground turkey or chicken.

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CRAV ING PIZZ A PART Y

3-4 SERVINGS
INGREDIENTS: 4 LARGE PORTOBELLA MUSHROOMS, DICED
4 OF YOUR LARGEST, JUICIEST HEIRLOOM 1 WHITE ONION, CHOPPED
TOMATOES, DICED H ANDFUL OF SUN DRIED TOMATOES
3 ROMANO TOMATOES, DICED 3 GARLIC CLOVES, MINCED
1 JAR OF YOUR FAVORITE, ORGANIC 1 JALAPENO PEPPER
TOMATO SAUCE!
1 /2 CUP CELERY, CHOPPED
2 TBS OLIVE OIL
10 BASIL LEAVES, SHRED WITH HANDS
1 CUPS OF VEGETABLE STOCK
3 SPRIGS OF PARSLEY, SHRED
2 CUPS WHITE MUSHROOMS, SLICED
2 TSP RED PEPPER FLAKES
1 CUP DRY RED LENTILS, PRE-RINSED
1 TSP OREGANO (OR TWO DEPENDING
1 CUP RED BELL PEPPER, CHOPPED ON YOUR TASTE)

TIPS:
Optional: Add 1 cup lean, chicken sausage, diced… or 2 cups diced grilled chicken
Top prepared soup with a sprinkle of fresh Parmesan or vegan cheese

SW EET AND SAVORY PUMPKIN SO UP

3-4 SERVINGS
INGREDIENTS:
2 CUPS OF PUMPKIN PURÉE
¼ CUP UNSWEETENED COCONUT MILK
½ CUP VEGETABLE STOCK
OPTIONAL: 2 SWEET POTATOES, PEELED AND
DICED
1 CUP CARROTS, CHOPPED
2 TBS HONEY OR 2 TBS OF BROWN SUGAR
1 TBS COCONUT OIL
1 TSP TURMERIC
1 TSP PUMPKIN PIE SPICE
1 TSP CINNAMO N
PINCH OF SEA SALT
PINCH ALL SPICE
PINCH OF NUTMEG
1 WHOLE CLOVE

TIPS:
Serve with 5 pecans on top!
Optional: Add tempeh, ground turkey or chicken.

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P I C K LES

PER FECTLY PICKLED SERVING SIZE~ 3/4 CUP PICKLED VEGGIES

INGREDIENTS:
1 BUNCH DILL 4 CUPS WATER
1/4 CUP DILL SEED 4 CUPS PICKLING SALT
1/4 CUP MUSTARD SEED 1 HEAD OF GARLIC
1/4 CUP PEPPERCORNS PICKLING OPTIONS:
3 TBS CHILI FLAKES CARROTS, CUCUMBERS, GREEN BEANS, EGGS,
4 CUPS WHITE VINEGAR AND/OR PEPPERS

DIRECTIONS:
For the brine, keep the vinegar, water and salt ratio the same. In a large pot on the stove, bring the vinegar, water, salt, dill seed, mustard seeds,
peppercorns, chili fakes to a simmer. Wash and clean the produce you decide to use. Slice the carrots and cucumbers into spears. Make sure to cut
off the ends. Hard boil the eggs, cool, and peel. In the bottom of your prepared jars, place fresh dill and clove of garlic (The more garlicky you
want it, add more cloves). Put the veggies of your choice in the jars and pour the brine over the top to cover. Wipe the rims of the jars and put on
the airtight lids. Place jars in a pot of boiling water for 10 minutes.
TIPS:

You will need: a large pot, air tight jars, a jar grabber and a large spoon.
To prepare your jar(s), you can either run it through the dishwasher sanitizing cycle or; place jars and lids in boiling water for 5 minutes.
Carefully remove and put aside, top up to dry.
3-4 Organic cucumbers fill a jar.

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K & K CHI
INGREDIENTS: 4-5 SERVINGS
1 CAN WATER CHESTNUTS, DRAINED 3 TBS CHILI FLAKES
3 KALE LEAVES 1 HEAD OF GARLIC
2 CUPS BOK CHOY, CHOPPED 1/4 CUP OF KOSHER SALT
1 WHITE ONION MINCED 4 TBS GINGER, GRATED
1 NAPA CABBAGE HEAD, SHREDDED 3 TBS COCONUT SUGAR
2 CUPS DAIKON RADISH OR REGULAR 1/2 CUP TAMARI
1 CUP SHREDDED CARROT 1 BUNCH SCALLIONS CHOPPED

DIRECTIONS:
Clean and dry all vegetables. Mince onion and set aside. Remove stem and shred cabbage. Place cabbage in a large bowl and add salt. With
your hands, massage the salt in. The cabbage will start to break down and get soft. Cover the cabbage with water. Put a plate on top and weigh
it down with something heavy. Let stand for 2 hours. For the paste: while the cabbage is sitting, combine garlic, ginger, sugar, chili flakes, Tamari,
and 3 Tbs water and mix into a paste. After 2 hours, add the remaining vegetables to the cabbage and add the paste. Mix it through so that
everything is coated. Pack tightly into a clean, prepared airtight jar (see “Perfectly Pickled” recipe for tips). Place in a cool , dark place. Let sit for
24 hours. You can lift the lid half way to let out the gases and then reseal. After the 24 hour period, place in the fridge. It will be good for about 1
month!

TIPS:

Eat with salad, rice, and on tacos!

Kim Chi is low in calories, boosts your metabolism, and has an astronomically high level of probiotics which all translates to it is super healthy
for that body of yours.

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NUT BUTTERS
SERVING SIZE~ 1 TBS
PEANUT BUTTER INGREDIENTS:
2 CUPS PEANUTS, UNSALTED & SHELLED
CASHEW BUTTER INGREDIENTS:
2 CUPS CASHEWS
1 TBS COCONUT OIL
ALMOND BUTTER INGREDIENTS:
2 CUPS ALMONDS
1 TBS COCONUT OIL
1/4 TSP ALMOND EXTRACT
DIRECTIONS:
Make each individual butter separately. In a food
processor, add the nuts and oil and blend until smooth.
Place in a container and store in the fridge. Use with all
your favorite snacks. Put in baby mason jars for a
portable snack that you can throw in your bag.

TIPS:

Add a Tbs of Sriracha to your peanuts and blend for a

savory flavor.
Add 3 Tbs of pumpkin purée and 1 TSP of pumpkin pie
spice to your cashews for a fun fall flavor.
Add a handful of cacao nibs to your almonds for a
chocolate flavor.

HER BED NUT CHEES E

SERVING SIZE~ 2 TBS
INGREDIENTS:
1/2 CUP RAW SOAKED WALNUTS
1/2 CUP RAW PINE NUTS
1/2 CUP RAW SOAKED CASHEWS
1/2 CUP NUTRITIONAL YEAST
1/3 CUP APPLE CIDER VINEGAR
1/4 CUP HEMP MILK
JUICE OF 1 LEMON
1 TSP CHILI FLAKES
1 /4 CUP PARSLEY, OREGANO,
ROSEMARY, BASIL (COMBINED)

DIRECTIONS:
Combine all the ingredients into a blender or food processor and blend until smooth. If you need to add some additional liquid to get the right
consistency, do so in small amounts. You can always add more. Put the mixture into an airtight container in the fridge and keep on hand.

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LAV ENDER, THYM E & FIG JAM

SERVING SIZE~ 1 TBS
INGREDIENTS:
2 BASKETS OF FIGS (4 CUPS)
3 PEACHES
HANDFUL OF THYME SPRIGS
LAVENDER BRANCH OR 1 TSP DRIED
1/2 CUP HONEY
1/3 CUP WALNUTS
1/2 CUP WATER
1 EARL GREY TEA BAG

DIRECTIONS: Wash and chopped figs and peaches. Remove

pit from the peaches. Steep 1 tea bag in boiling water for 2
minutes. Remove the tea bag and add chopped figs and peaches
to tea. On the stove bring to a boil over medium heat, stir
continuously until fruit is mushy. Mash fruit with a potato masher in
the pot. Add honey.
Bring to a rolling boil for 1 minute. Remove from the heat, stir in
walnuts and pour into a prepared jar. Wipe rim, place lid on the
jar and let sit and cool down to room temperature before placing
BBQ SAU CE in the fridge.

TIPS:
SERVING SIZE~ 1 TBS
INGREDIENTS: To prepare your jar, you can either run it through the
1 CAN OF STEWED TOMATOES dishwasher sanitizing cycle or place jars and lids in boiling water
for 5 minutes. Carefully remove and put aside, top up to dry.
1 CAN TOMATO PASTE
1 CUP APPLE CIDER VINEGAR AVO CADO PESTO
1/3 CUP AGAVE
1 TBS LIQUID SMOKE (FOR GLUTEN FREE, USE SERVING SIZE~ 1 TBS
COLGIN OR WRIGHT’S LIQUID SMOKE BRAND) INGREDIENTS:
1 TBS WORCESTERSHIRE SAUCE 2 RIPE AVOCADOS, PEELED, PITTED, AND
1 TBS CHILI FLAKES DICED

1 TSP CUMIN 1/2 CUP FRESH BASIL LEAVES

3 DRIED ANCHO CHILIES 2 PEELED AND GARLIC CLOVES

2 CUPS WATER JUICE OF 1 LEMON

6 CLOVES OF GARLIC 1/4 CUP PINE NUTS

1/4 CUP ONIONS, CHOPPED SALT & PEPPER TO TASTE

1 TBS PAPRIKA 1/2 TEASPOON ONION POWDER

1/2 TSP CAYENNE 1/2 TEASPOON RED CHILI FLAKES

DIRECTIONS: Over an open flame, heat dried chillies about DIRECTIONS:

10 seconds making sure not to burn. If you have a gas stove, light a Add all ingredients to food processor and blend
burner and put the chili on the flame. Remove from heat and put in a thoroughly. Once blended, add avocado pesto on toast,
blender with the water, garlic, and onion. Blend until smooth, transfer spaghetti squash, chicken or use as a dip with freshly
to a pot. Add the remaining ingredients to the pan and cook over a chopped veggies.
low heat for 45 minutes and let it reduce down. Bottle and use in your

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GRAH A M CR ACKERS
SERVING SIZE~ TWO SMALL 2 INCH SQUARES
INGREDIENTS:
1/2 CUP CHOCOLATE PERFECT FIT PROTEIN
1/2 CUP ALMOND MEAL
1/4 CUP POTATO STARCH
1/4 TSP SALT
1/4 TSP BAKING SODA
1/2 TSP CINNAMON
1 TBS MACA POWDER
3 TBS BROWN SUGAR
3 TBS WATER
3 TBS UNSWEETENED APPLESAUCE
1/4 CUP COCONUT OIL, MELTED
1 TSP VANILLA EXTRACT
DIRECTIONS:
Combine dry ingredients and stir. In a separate bowl, mix
wet ingredients. Pour wet mixture into dry and stir until well
incorporated. Form mixture into a ball. Cut a piece of parchment
paper and place the ball on top. Cover the ball with another
sheet and using a rolling pin, flatten it out to a thin cracker width.
Remove the sheet on top and discard. Cut into squares or use
your TIU Cookie Cutters! Place crackers on a cookie sheet.
Bake at 350 degrees for 20-25 minutes. Cook an additional
10–15 minutes depending on your liking. Crispy or soft :)

GARLIC DRES SIN G

8 SERVINGS
INGREDIENTS:
1/3 CUP RED WINE VINEGAR
JUICE OF 2 LEMONS
5 CLOVES OF GARLIC, MINCED
1 TBS DISTILLED MUSTARD
1 TSP NUTRITIONAL YEAST
1 TBS HOT SAUCE
1 TBS ANCHOVY PASTE (OPTIONAL)
1 TSP HONEY
1 TSP VEGANAISE
1/2 CUP OF OLIVE OIL
SALT AND PEPPER

DIRECTIONS:
Place all ingredients into a blender or shaker and mix for 1 minute.

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VEGAN GR AVY
SERVING SIZE~ 1/4 CUP 2 TBS MISO
INGREDIENTS: 1/3 CUP NUTRITIONAL YEAST
3 CUPS VEGETABLE STOCK 1 TBS TAMARI
1 TSP ONION POWDER 1 TSP MUSTARD POWDER
1 TSP GARLIC POWDER 2 TBS VEGAN BUTTER
1 TSP SAGE 1/2 CUP CHICKPEA FLOUR
1/2 TSP THYME SALT AND PEPPER TO TASTE
DIRECTIONS:
Heat vegan butter in a pot over medium heat. Once it is in liquid form add flour, nutritional yeast, miso and tamari. Stir continuously and cook for
2 minutes. Add in the vegetable stock and whisk the four paste until it is smooth. Once smooth, add the remaining ingredients. Cook for 5 more
minutes and then you are ready to serve.

BUTTER NUT SQ UASH M ARIN ARA

5 SERVINGS
INGREDIENTS:
1 PACKAGE PRECUT BUTTERNUT SQUASH
(ABOUT 3 CUPS)
1 CAN ORGANIC MARINARA
1 LB GROUND TURKEY
2 TBS FINELY CHOPPED FRESH BASIL
DIRECTIONS:
Place precut butternut squash into a pot full with warm water.
Bring squash to a boil and cook for 7–9 minutes (they should be
almost cooked through) Drain, cover to keep warm, and set aside.
In a large skillet cook ground turkey over medium to high heat.
Once turkey is halfway cooked through add butternut squash.
Once 75% cooked through add 1 can of marinara and spices.
Bring to a simmer and let cook for an additional 5–10 minutes.
Submitted by Holly Sanker

AL MO ND BUTTER PUM PKIN DIP

8-10 SERVINGS
INGREDIENTS:
1 /2 CUP ALMOND BUTTER
1 CUP PURE PUMPKIN PURÉE (1/2 OF A 15 OZ CAN)
1 /4 CUP PURE MAPLE SYRUP
1 /2 TSP VANILLA
1 /4 TSP CINNAMON
1 /4 TSP NUTMEG

DIRECTIONS:

Put all ingredients in a blender and blend until smooth. Refrigerate.

That’s it! It’s that easy! Submitted by Sara Hogy

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D ES S E R TS

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PUM PK IN SPICE PARFAIT MAKES A PERFECT BREAKFAST O R DECADENT DES S ERT!

INGREDIENTS: 2-3 SERVINGS
1 LARGE BANANA, SLICED ON A PLATE
SPRINKLE OF TIU GRANOLA
1 TBS OF PUMPKIN SEEDS

PUMPKIN LAYER INGREDIENTS:

1 CUP PUMPKIN PURÉE
4 PITTED DATES
SPLASH OF ALMOND MILK
1 TSP OF CINNAMON
2 SHAKES OF PUMPKIN SPICE (OR TO TASTE)
CHOCOLATE OR VANILLA PERFECT FIT PROTEIN

YOGURT LAYER
1 CUP GREEK OR ALMOND YOGURT
1/2 TSP OF PUMPKIN SPICE
1 TBS OF UNSWEETENED COCONUT FLAKES

DIRECTIONS:
Start by soaking pitted dates in warm water for a few minutes to soften. Next, add soft dates to a food processor or blender and pulse into a
paste. Add a splash of almond milk if needed to help it blend if it’s too thick. (I had to add a splash) Once smooth, add your pumpkin purée,
Perfect Fit (optional) cinnamon and a shake or two of pumpkin spice and blend again. Add another splash of almond milk if needed, especially if
you add protein. In a separate bowl, mix yogurt, pumpkin spice and coconut flakes (optional) until well incorporated. Sprinkle your bananas with
cinnamon on your plate before dropping into parfait. To assemble parfait: Layer banana slices, pumpkin spice mixture and yogurt in a mason jar
and top with your granola.

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CACAO M ACAROO N S
SERVING SIZE~ 1 INCH ROUND BALL
DRY INGREDIENTS:
3 CUPS UNSWEETENED
SHREDDED COCONUT
1/3 CUP COCONUT OIL, MELTED
1/4 CUP HONEY
2 SCOOPS OF CHOCOLATE
PERFECT FIT PROTEIN
2 TBS CACAO POWDER
2 TBS CACAO NIBS
1 TSP VANILLA EXTRACT
PINCH OF SEA SALT

DIRECTIONS:
Mix together coconut, protein, cacao powder and salt. Add all
wet ingredients into mixture and stir. Fold in cacao nibs. Place
a one inch ball of batter onto a parchment paper lined plate
and refrigerate for approximately 30 minutes. Makes about 16
macaroons.

PUM PKIN CHO CO LATE

CHIP RAISIN COO KIES
SERVING SIZE~ ONE 3 INCH ROUND COOKIE!
INGREDIENTS:
1/4 CUP COCONUT OIL
1/3 CUP DARK BROWN SUGAR
15 OZ CAN PUMPKIN PURÉE
1 EGG
1 TSP MAPLE EXTRACT
4 SCOOPS VANILLA PERFECT FIT PROTEIN
1/3 CUP ALMOND MEAL
1 1/4 CUP OATS (GF)
1 TSP CINNAMON
1/2 TSP NUTMEG
1/4 TSP BAKING SODA
1/4 TSP BAKING POWDER
THE BEST KIND OF COO KIE IS
1/4 TSP SALT
SH AR ED WITH A FRIEND 1/2 CUP DARK CHOCOLATE CHIPS
1/2 CUP RAISINS

DIRECTIONS: Combine all dry ingredients together. In a separate bowl, mix together all wet ingredients. Combine both dry and wet ingredients,
stirring until fully incorporated. Fold in chocolate chips and raisins. Place a rounded tablespoon of batter onto a parchment paper lined baking sheet
one at a time. Bake at 350 degrees for 20–25 minutes or until toothpick comes out clean. ENJOY!

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OH-SO - YUM MY APPLE CRISP DESSERT! Eat in moderation :)

APPLE BASE INGREDIENTS: TOPPING OR ‘CRISP CRUST’:

5 APPLES, CORED AND CUT INTO MIX TOGETHER…
HALF INCH SLICES (PEEL IF YOU PREFER) 1/2 CUP GF ROLLED OATS
TOSS APPLES WITH: 1/2 CUP ALMOND MEAL
3 TBS PURE MAPLE SYRUP 2 TBS CRUSHED WALNUTS
1 PACKET OR SCOOP OF PERFECT FIT 2 SCOOPS OF VANILLA PERFECT
PROTEIN FIT PROTEIN
1 FRESH LEMON SQUEEZE 1 TSP CINNAMON
2 TSP CINNAMON 1/4 CUP BROWN SUGAR
1 TSP NUTMEG 3 TBS COCONUT OIL, PRE-MELTED
OR EARTH BALANCE NON-DAIRY
BUTTER

DIRECTIONS:
Spray slow cooker with coconut oil spray. Pour in apple slices pre-tossed in your base
mix.
In a separate bowl, combine crust toppings thoroughly Evenly spread your topping
mixture on top of your apples. COOK THIS RECIPE FOR ONLY 2 HOURS. Keep en eye
on it to ensure your crust doesn’t get TOO crispy! Serve with whipped almond yogurt
or Greek yogurt and a side of cinnamon sprinkled almond milk.

PUM PKIN PUDDIN G

DESSERT! Eat in moderation :)
INGREDIENTS:
1 CUP QUINOA, UNCOOKED
2 CUPS UNSWEETENED ALMOND MILK
1 CUP ORGANIC PUMPKIN PURÉE
1 BANANA, MASHED
2 TBS OF STEVIA (3 PACKETS) OR
3 TBS OF COCONUT SUGAR
1/4 CUP 100% PURE MAPLE SYRUP
1 TBS OF COCONUT OIL
1 TBS CINNAMON
1 TSP PUMPKIN SPICE
1 TSP VANILLA EXTRACT
1/2 TSP SEA SALT
DIRECTIONS:
Set crock pot or slow cooker on low. Mash the banana in a separate bowl and add in the coconut oil until smooth. Add all ingredients to the
warm crock pot and mix together until well incorporated. Allow to cook for at least 4 hours, but can be set overnight. Serve with your choice of
berries, nuts, raisins, Greek yogurt and a drizzle of maple syrup. Keeps for up to 3 days in a sealed container in the fridge. Enjoy!

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D E CA D E N T D ES S E R TS

Y ES WAY—SPAR KLIN G CIDER ROS É

INGREDIENTS: 2 SERVINGS
10 OUNCES OF SPARKLING ROSÉ
OF YOUR CHOICE (WE CHOSE DE
CHANCENY CREMANT DE LOIRE ROSÉ.
IT’S UNSWEETENED AND MORE DRY THAN
OTHERS, WHICH WE PREFER SINCE WE
ADDED THE APPLE CIDER).
7 OUNCES OF MARTINELLI’S 100% PURE
APPLE CIDER
A SHAKE OR TWO OF CINNAMON PER
GLASS! (WE ADDED 1 TSP TO THE DOUBLE
SERVING. WE LOVE CINNAMON!)

DIRECTIONS:
Pour your rosé in a mason jar or large wine glass. Add your
apple cider and shake cinnamon on top. Garnish with a
cinnamon stick and crab apple.

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