Fruit/Nut Bars

8 Plums/Prunes

5 figs

1/4 cup of almonds

1 cup slow cooked oats blended into powder

1 scoop protein powder

Blend/pulse prunes, figs & almonds. Add oats & protein powder. Very sticky consistency - roll into balls or bars then place into freezer.

Banana Ice Cream

2 frozen bananas

1/4 cup almond or coconut milk

blend til smooth - eat immediately or freeze- top with favorite toppings

Coconut Balls

1 - 3/4 cups unsweetened shredded coconut, divided
2 teaspoons melted coconut oil
3 tablespoons maple syrup
2 tablespoons unsweetened coconut milk
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon sea salt

Place 1 cup of shredded coconut in a food processor along with the coconut oil. Process on high speed, scraping down the sides periodically, until it reaches a paste-like consistency. (It does not have to be completely smooth like butter; some coconut texture is good.)

Add the maple syrup, coconut milk, vanilla, cinnamon, and salt and process until well combined. Add 1/2 cup plus 2 tablespoons of shredded coconut and pulse until just combined.

Shape the mixture into 12 (1-inch) balls and coat with the remaining shredded coconut. Refrigerate for at least an hour and up to 5 days. Bring to room temperature before eating.

Beet Wrap

1tbsp hummus

1 gluten free tortilla

1/2 cup peeled & grated beet

2tbsp feta cheese

1/4 cup packed arugula chopped

Spread hummus on tortilla - sprinkle with beets, feta & arugula. Wrap tightly and refrig.

Cauliflower Pizza Crust

1 small-medium head of cauliflower or 3 cups of cauliflower florets, stems removed.

1/4 tsp kosher salt

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp garlic powder

1/4 tsp red pepper flakes

1/4 cup organic, shredded mozzarella cheese

1/4 cup organic, shredded Parmesan cheese

1 egg

1. Wash and dry cauliflower. Pat dry to remove extra liquid. Cut the cauliflower into florets (the top part) and remove the majority of the stem.

2. Pulse in a food processor for approximately 30 seconds until you create something resembling cauliflower snow. This will serve as your “flour” for the recipe. It should yield from 2-3 cups of “snow.”

3. Place the cauliflower in a microwave safe bowl, cover with plastic wrap and microwave for 4 minutes.

4. Preheat oven to 450 degrees F. If you’re using a pizza stone, place the stone in the oven so that it can heat to temperature before you will put the crust on it.

5. Once your cauliflower has cooled (it will be a few minutes), place it in a tea towel and wring it out to remove excess water. Watch out – there will be a lot of water! You will want to do this over the sink!

6. In a bowl, combine cauliflower, spices, and cheese. Add egg and combine to a “dough ball” using your hands.

7. Place dough onto a piece of parchment paper sprayed with olive oil. Begin forming the dough into a round pizza shape. Dough should be approximately 1/2 inch thick with no thin spots or overly thick spots.

8. Take parchment paper and dough and move to pizza stone or pizza pan. Bake in oven for about 8-10 minutes until cauliflower is a light golden brown.

9. Remove pan and crust from oven and add any toppings you would like.

10. Once the toppings are on your pizza, bake it in the oven for about 5-7 more minutes until cheese begins to bubble.

Green Goddess Smoothie

1/2 pear

1/2 avocado

1/2 cucumber

Juice 1/2 lemon

handful cilantro

1/2 kale or scoop of earth greens

1/2in ginger peeled

1/2 cup coconut water

1/2 cup greek yogurt or 4tbsp chia/hemp sees or 1 scoop protein powder

You can add more coconut water or water to thin it out - blend - Enjoy!

Fat Burning Chicken Salad

8oz cubed cooked chicken breast

1 cup plain greek yogurt (2%)

1/2 cup sliced celery

1/4 cup sliced small onion

1/2 cup cubed apple pieces

2tbsp craisins

2tsp cumin spice

salt & pepper to taste

Quinoa Bliss Bowl

1/2 cup papaya or mango

1 cup kale

2 tbsp coconut oil

1 cup pre-made quinoa

1/2 cup coconut milk

Saute coconut oil, quinoa, kale & coconut milk together in skillet until kale starts to wilt. Top with fresh papaya or mango. Sprinkle S&P to taste.

Tasty Arugula Salad

1 Avocado

1 apple

1 bunch asparagus

4 cups arugula

3tbsp extra virgin olive oil

3 tbsp fresh squeezed orange juice

1 tsp honey

Cook asparagus in olive oil and roast @450'

cool and chop into pieces

Whisk together olive oil, OJ and honey

Chop apple into pieces and dice avocado

Mix all together & add dressing

Scrumptious Pasta Dish

1 cup brown rice pasta or gluten free pasta

6oz cooked chopped chicken

1/2 tsp olive oil

1/2 cup chopped basil

1 cup mushrooms

1/2 cup chicken broth

1/4 cup grated cheese

Saute mushrooms, olive oil & chicken together until mushrooms are lightly browned. Place on top of cooked pasta and top with basil and cheese. S&P to taste

Peanut Butter Chunky Monkey Overnight Oats

  • 1 cup oats

  • 1 cup vanilla almond milk

  • ½ tablespoon chia seeds

  • ½ cup greek yogurt (plain, vanilla or banana)

  • 2 tablespoons peanut butter, divided

  • banana, sliced

  • 1 tablespoon coconut flakes

  • 1 tablespoon mini chocolate chips


  1. Mix the oats, almond milk and chia seeds in a container. Put in fridge overnight.

  2. In the morning mix in the greek yogurt and half of the peanut butter.

  3. Top with the remaining peanut butter, banana, coconut flakes and mini chocolate chips

Turkey Burgers

1.25 lb ground turkey

6 halves sundried tomatoes

1 medium red onion

2oz spinach ripped

1/4 cup crumbled feta

1 tsp dried oregano

1/2 tsp minced garlic

1 egg

s & p

In large bowl combine ingredients

& shape into patties - cook on grill or skillet

spread with yogurt sauce

7oz plain greek yogurt with fresh lemon, 1/4 tsp minced garlic & 1/4 tsp dried dill


Chocolate Dream Smoothie

1 cup almond/coconut milk

2 tbsp cacao powder

1 scoop chocolate protein powder

1/2 cup cucumber

1/2 cup spinach

1 banana

1 avocado

3 figs or dates

1 cup ice

Blend all together - Enjoy!

Fat Burning Chocolate Chip Cookies

1-1/2 cup almond butter (raw & unsalted

1/2 cup honey or pure maple syrup

2 eggs

1 tbsp vanilla extract

1/2 tsp salt

1/2 tsp baking soda

1/2 tsp baking powder

2/3 cup shredded coconut

1/2 cup dark chocolate chips (70% or higher cocoa)

Preheat oven to 350'

line with parchment paper

stir together first 7 ingredients. Mix well then add chocolate chips & coconut - scoop onto cookie sheet

Bake 9-10min or until lightly brown

makes 12-16 cookies.

Guilt-free chocolate fudge brownies

1 - 16oz jar creamy roasted almond buttr

2 eggs

1 1/4 cup agave or honey

1 tbsp vanilla extract

1/2 cup cacao powder

1/2 tsp sea salt

1 tsp baking soda

1 cup chocolate chips

In large bowl blend almond butter until smooth with hand blender

Blend in eggs then honey & vanilla

Blend in cacao, salt & baking soda

Fold in chocolate chips

grease with coconut oil 9x13 baking dish

pour batter into dish

Bake 325' for 25-35min

yields about 22 brownies

Filling Protein Pancakes

4 egg whites

1 scoop protein powder

6 tbsp slow cooked oats

1 banana mashed

2 tsp cinnamon

4 tbsp water

2 tsp coconut oil

2 tsp maple syrup

mix all together by hand

Add tsp coconut oil to skillet & heat. Pour in batter & cook until lightly brown on both sides.

Top with maple syrup & few banana slices

makes 2 pancakes  - Enjoy!

Antioxidant Acai Bowl

1/2 banana

1 - 3.5oz pack frozen unsweetened AcaiBerry Pulp (I use Sambazon) before opening pack run under water for 5 seconds to thaw & break pulp into smaller pieces

1/2 cup berries (fresh or frozen)

1 scoop protein powder

1/2cup spinach

1/2 cup vanilla almond milk

1 tsp raw coconut flakes

1 tsp raw cacao nibs

Blend acai berry, berries, banana, spinach, milk & protein powder

Top with few slices of banana, berries of choice, coconut flakes & cacao nibs

**Use organic ingredients

Healthy Avocado Hummus

4 tbsp organic avocado (puree)

4 tbsp hummus

1 tsp fresh squeezed lemon juice

Fresh organic veggies to dip

Fat Burning Blueberry Muffins

2 eggs

1/2 cup butter

1 cup almond milk

1 tsp baking powder

1 tsp vanilla

1/2 tsp sea salt

3/4 cup honey or pure maple syrup

2 cup gluten free almond flour

1 1/2 cups fresh or frozen organic blueberries

Mix all together

Use cupcake liners or spray tin with coconut oil generously

Bake 350' for 20-25min 

Makes 12 muffins


Satisfying Lettuce Wraps

2 large romaine leaf (organic)

1/4 cup hummus

1/2 cup chopped turkey or chicken (organic)

1/2 cucumber sliced

1/2 cup cooked quinoa or brown rice

S & P to taste

Wash romaine & pat dry

Spread hummus and top with remainder ingredients roll to shape

Scrumptious Protein Smoothie

1 cup almond/nut milk

1 banana

5 almonds

1 tsp cacao powder

1 tbsp hemp seeds

ice cubes

blend til creamy

Strawberry Jam

2 cups berries, any type.   I used organic 
2 tbsp of honey, I used local honey from wildflowers
2 tbsp of lemon juice
2 tbsp of chia seeds.

Wash the berries and measure out into a saucepan.
add the honey and lemon juice and bring to a medium boil for 2-3 min. Crush the berries and add the chia seeds and continue to cook for an additional 5 min.

Pour into your jars and store in the fridge.  Will keep for two weeks   Enjoy!

Scrumptious Banana Bread

1/2 cup coconut oil -measure as a solid then melt before mixing

2/3 cup organic maple syrup

2 organic eggs

4 bananas

2 cup almond flour

1/4 cup coconut flour

1tsp ground sea salt

1/2tsp cinnamon

1 tsp baking powder

3/4 tsp baking soda

1/3 cup organic shredded coconut

Combine melted coconut oil & syrup, then add eggs separately - then bananas

Combine all dry ingredients in separate bowl & then mix with wet ingredients.

Grease generously using coconut oil and flour with almond flour pan

Bake at 350' 

If using small loaf pan bake for 30min

If using large loaf pan bake for 50-60min

Top with sliced bananas and sprinkle with shredded coconut (optional)

Hearty Grilled Chicken Salad

1 head organic romaine hearts

1 grilled chicken breast sliced in strips

1/2 red onion sliced thin

1/2 avocado

sliced tomatoes, artichoke hearts


1 tbsp greek yogurt, 2tbsp balsamic vinegar, s&p and italian spices.

Mix all together - Enjoy!