Tuesday, September 22, 2015

14 Days Of Healthy Food – Recipes Included!

Source Taken from here

healthy-meals-for-the-week

At Fitlife, we believe in the power of REAL food. We also know that life gets in the way, more often than not… which can lead to poor decisions and guilt (ain’t nobody got time for that!). Because of this, we asked some of our incredible writing contributors to compile some of their favorite healthy recipes to bring you 2 weeks worth of REAL food!
As you’ve likely read in our blog or heard in our videos, preparation is KEY to success! We’ve taken the guesswork out of what to make – now all that you have to do is follow the directions and enjoy!
If you want to get super serious… we’ve got a fool-proof plan complete with 30 Days Of Real Food, including meal plans, recipes, shopping lists and a ton of information! Be sure to check out our Give Your Body 30 Program and take your health to the next level!
And if you need a coach to guide and support you along the way, we’ve got you covered there too! Check out our coaching program and re-commit to YOU! Drop those excuses keeping you stuck… and drop the extra pounds leaving you feeling uncomfortable and unhappy!
It’s time to reclaim your health and take back your life! You’re worth it, my friend.
Like Drew always says…
Remember, we’re in this together!
We’ve got your back, peeps. Always!
 

14 BREAKFAST IDEAS

#1 Blueberry Banana Vegan Waffles

Compliments of Kat Gal at HappyHealthy365
5 from 1 reviews
Blueberry Banana Vegan Waffles
 
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Ingredients
  • ½ cup of whole wheat flour
  • ½ tsp baking soda
  • 1 tbsp of honey
  • Little cinnamon
  • 1 tsp pure vanilla extract
  • ½ mashed banana
  • ½ tbsp apple butter
  • 3 tbsp of water
  • Handful of blueberries
Instructions
  1. In a large bowl, sift together the flour, baking soda, and cinnamon.
  2. Add the mashed banana, apple butter, honey and water and mix it.
  3. Mix in the blueberries in the end.
  4. Heat a lightly oiled (using coconut oil or coconut oil spray) griddle or frying pan over medium heat. Pour or scoop the batter onto the griddle.
  5. Brown both sides and serve hot.
  6. Drizzle with honey and add more blueberries.

Health Fact: Blueberries are high in antioxidants, fights cancer and inflammation.

#2 Carrot Cake Juice

Compliments of Kat Gal at HappyHealthy365
5 from 1 reviews
Carrot Cake Juice
 
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Recipe type: Juice
Ingredients
  • 4 medium carrots
  • 1 apple (I used a green apple, but I think a sweet apple – e.g. pink lady – would add extra sweetness!)
  • 1 handful of spinach (for the green juice factor)
  • ginger (as you like it, I added 1 small nob)
  • 1 tsp of cinnamon
Instructions
  1. Juice all the vegetables, fruits, and ginger.
  2. After juicing, add the cinnamon to the juice and mix!

Health Fact: Ginger and carrots are anti-inflammatory, spinach is full of iron and apples are high in vitamins.

#3 1-Minute Mug Muffin

(By Cindy Santa Ana, Author of Unprocessed Living)
This one-minute breakfast recipe has superfoods like flax seed and chia seeds, which provide omega 3’s, fiber and protein. It’s filling and keeps the sugar cravings away.
5 from 1 reviews
1-Minute Mug Muffin
 
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Ingredients
  • ¼ cup ground flax seeds
  • ½ tsp aluminum-free baking powder
  • Heavy dash of cinnamon
  • Dash of vanilla extract
  • 1 tsp chia seeds (optional)
  • Handful of chopped walnuts or pecans
  • 1 egg
  • 1 tsp olive oil or avocado oil
  • Handful of fresh berries
  • 1 tbsp honey or maple syrup
Instructions
  1. Crack 1 egg into a large coffee cup and beat.
  2. Add the remaining ingredients and gently stir.
  3. Heat on a normal temperature in a microwave for 1 minute.
  4. Enjoy right out of the mug or invert onto a plate.

#4 Fat-Burning Chocolate Breakfast Smoothie

(By Cindy Santa Ana, Author of Unprocessed Living)  
Breakfast is the most important meal of the day. You need to make this your largest meal of the day. But, it’s important to keep it low in sugar, low in carbohydrates and high in protein, fiber and fat. Bacon with eggs is actually a pretty good breakfast – as long as it’s pastured pork and free-range eggs!
But, when you don’t have time to cook, this fat-burning smoothie will fill you up and keep you sustained till lunchtime and beyond! This smoothie is also good for those with hypothyroid and digestive issues. 
The MCT oil is thermogenic (burns fat), the avocado provides you with healthy monounsaturated fats, minerals, vitamin E and folate and the pumpkin seeds and raw cacao provide you with magnesium, healthy fats, iron and fiber. I like to use Brazil nuts to get selenium, which is required for appropriate thyroid hormone synthesis, activation and metabolism. The thyroid gland has the highest selenium content per gram of tissue among all organs. Brazil Nuts have the highest natural source of selenium.
If Maca is new to you, this is a great adaptogenic root that helps the body adapt to stressors of all kinds and boosts energy. It’s also most known for its ability to improve fertility, libido and sexual function.
5 from 1 reviews
Burning Chocolate Breakfast Smoothie
 
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Recipe type: Smoothie
Serves: 1
Ingredients
  • ½ avocado
  • 5-6 Brazil nuts
  • 1 tbsp chia seeds
  • 1 tbsp raw pumpkin seeds
  • 1 tbsp sunflower seeds
  • ½ tsp Maca powder
  • 1 tbsp raw cacao
  • Pinch of cinnamon
  • Handful of blueberries or other seasonal berry
  • 1 tbsp MCT Oil or unrefined coconut oil (melted)
  • NuNaturals Stevia drops (5-6 drops or to taste)
  • ½ cup to 1 cup filtered water, 5-6 ice cubes
Instructions
  1. Place all ingredients into a high-powered blender and blend away.
  2. Enjoy right away, or you can make it the night before.
  3. You will need to give it a quick whirl in the morning to incorporate any ingredients that have settled.

#5 Paleo Pumpkin Pancakes

Inspiration: Practical Paleo by Diane Sanfilippo
Submitted by Jenna Barrington
5 from 1 reviews
Paleo Pumpkin Pancakes
 
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Prep time
Total time
 
Serves: 2
Ingredients
  • 4 eggs
  • ½ cup organic canned pumpkin
  • 1 tsp pure vanilla extract
  • 2 tbsp pure maple syrup (optional)
  • 1 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • ¼ tsp baking soda
  • 2-3 tbsp organic butter or coconut oil
Instructions
  1. Melt the butter/coconut oil.
  2. Whisk together all ingredients.
  3. Grease the skillet and use a ¼ or smaller measuring cup to scoop batter into pan.
  4. Flip once bubbles start to appear.
  5. Top with organic butter, maple syrup or honey.

Benefits: This flour-free recipe is easy on the digestive system and designed especially for those who follow a grain-free diet. ½ a cup of mashed pumpkin contains 100 percent of the recommended daily intake of vitamin A,  which is important for good eyesight. Pumpkin is also good for digestion and weight management, because of its fiber content.

#6 Sausage And Zucchini Quiche

Inspiration: Practical Paleo by Diane Sanfilippo
Submitted by Jenna Barrington
5 from 1 reviews
Sausage And Zucchini Quiche
 
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Prep time
Total time
 
Serves: 6
Ingredients
  • ½-1 pound organic ground sausage*
  • 1 large zucchini, shredded
  • 2 large carrots, shredded
  • 1 dozen organic eggs
  • 1 tbsp organic butter
  • Pepper and salt to taste
Instructions
  1. In a large skillet, brown the sausage.
  2. Put in large mixing bowl.
  3. Add zucchini, carrots, eggs and spices and mix together.
  4. Grease a 9” by 13” baking dish with butter and pour in the mixture.
  5. Bake for 45 minutes or until edges are brown.

Benefits: Eggs are considered by some to be one of the healthiest foods on the planet. Eggs have the perfect balance of protein and essential amino acids, which are important for burning fat, building muscle and staying full for longer periods of time. Eggs also contain over 13 different vitamins and minerals, several trace nutrients and only contain about 77 calories. Studies have shown that people who start off the day with eggs are less hungry later on.

#7 Swiss Muesli

Reference: Delicious Meets Nutritious by Stephen Richards (CEO of BetterBody Foods)
Submitted by Sara Wylie
5 from 1 reviews
Swiss Muesli
 
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Author: 
Serves: 2
Ingredients
  • 1 cup plain low-fat yogurt
  • 2 tsp. BBF Agave Nectar (or to taste; you could also use Stevia, maple syrup, or raw honey)
  • ¼ cup rolled oats
  • 2 tbsp slivered almonds
Instructions
  1. Mix yogurt and agave.
  2. Try one tsp. of agave at a time and sweeten to taste.
  3. Mix in oats and top with blueberries and slivered almonds.

Tips and Notes: We buy plain yogurt by the quart or the half gallon and sweeten it all at the same time. By sweetening your own yogurt with agave, you save about 80 calories per 8 oz serving.

#8 Chocolate Protein Oat Shake (Or Banana Chocolate Protein Oat Shake)

Reference/inspiration: Delicious Meets Nutritious by Stephen Richards (CEO of BetterBody Foods)
Submitted by Sara Wylie 
5 from 1 reviews
Chocolate Protein Oat Shake (Or Banana Chocolate Protein Oat Shake)
 
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Recipe type: Shake
Serves: 1
Ingredients
  • 4-6 oz almond or coconut milk
  • 1-2 ice cubes
  • 1 scoop vanilla protein powder
  • 1 tbsp cocoa powder
  • 2 tbsp BBF Agave Nectar (or you could use Stevia, maple syrup, or raw honey)
  • 2 tbsp rolled oats
  • Optional: Add ½ banana for a Banana Chocolate Protein Oat Shake
Instructions
  1. Put all ingredients in a blender and turn on “high” or “liquefy.”

#9 Soft Boiled Eggs And Sauteed Vegetables

Submitted by Paula Scimone
5 from 1 reviews
Soft Boiled Eggs And Sauteed Vegetables
 
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Ingredients
  • 3 eggs
  • Zucchini
  • Yellow squash
  • Spinach
  • Olive oil
  • Spices - garlic and onion powder, lemon pepper
Instructions
  1. Boil eggs for 10 minutes.
  2. While they boil, chop and saute vegetables in olive oil and add spices to taste.
  3. Peel eggs and rinse under hot water.
  4. Serve with vegetables.

Health Facts: Eggs are a great protein source. Vegetables help keep you feeling full and provide much needed fiber and vitamins in your diet.

#10 Super Chocolate Mint Smoothie

Submitted by Paula Scimone
5 from 1 reviews
Super Chocolate Mint Smoothie
 
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Recipe type: Smoothie
Ingredients
  • Chocolate protein powder
  • ½ frozen banana
  • Handful of spinach
  • 3 mint sprigs
  • Organifi, 1 scoop greens powder
  • 1 tsp MCT oil
  • 5-6 ice cubes
  • 6oz almond milk
  • 2oz water
Instructions
  1. Blend in mixer and enjoy!

Health Facts: Complete serving of protein, healthy fat, vitamins and minerals.

#11 Omega Breakfast Bake

5 from 1 reviews
Omega Breakfast Bake
 
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Prep time
Total time
 
Serves: 4
Ingredients
  • Coconut oil or butter
  • 8 eggs
  • Salt and Pepper to taste
  • 1 zucchini, grated (with skin on)
  • 2 5-oz mackerel filets, cooked (can substitute with salmon or any other cooked meat)
Instructions
  1. Preheat oven to 350 degrees
  2. Grease a loaf pan with coconut oil or butter
  3. Place the eggs in a large mixing bowl and mix until the whites and yolks are blended
  4. Season with a sprinkle of salt and pepper
  5. Add the grated zucchini to the beaten egg
  6. Break the mackerel into pieces, and stir into the egg and zucchini mixture
  7. Pour into prepared loaf pan and bake for around 20-30 minutes
  8. Use a knife to check that it is cooked in the middle – the knife should come out clean

Source: The Paleo Primer by Keris Marsden and Matt Whitmore
Submitted by Janet Early
Why it’s good for you:
  • Coconut oil – As superfoodie as they come, coconut oil supports weight loss because it’s high in medium chain triglycerides, as well as improves glucose tolerance and insulin resistance, promotes cardiovascular health, and protects you against Alzheimer’s disease.
  • Eggs – Will satiate you while sending an army of healthy vitamins into your body.
  • Zucchinis – These veggies are super low in calories, while high in potassium and fiber.
  • Fresh fish – Fish are protein and omega-3 powerhouses!

#12 Avocado Breakfast Bowl

Source: The Paleo Primer by Keris Marsden and Matt Whitmore
Submitted by Janet Early
5 from 1 reviews
Avocado Breakfast Bowl
 
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Prep time
Total time
 
Serves: 2
Ingredients
  • Ghee, butter, or coconut oil for the pan
  • 2 chicken breasts, chopped
  • 2 tsp smoked paprika
  • 1 ripe avocado
  • 3 slices of bacon, chopped
  • Salt and pepper to taste
Instructions
  1. Heat the oil in a frying pan and add in the chicken
  2. Stir-fry the chicken and season it with salt, pepper, and smoked paprika
  3. Cook the bacon in a separate frying pan until golden
  4. While the chicken and bacon are cooking, slice the avocado in half and remove the pit. Keeping the skin of the avocado halves intact, scoop the flesh out into a bowl. Mash together until creamy, leaving it a little chunky.
  5. Place the mashed avocado back into the empty shell. When the chicken and bacon are cooked, place on top of the mashed avocado
  6. To complement your meal, serve with sliced tomato (Optional)

Why it’s good for you:
  • Healthy oil or fat – Satiates, boosts brain health, and tastes delicious.
  • Chicken breasts – Protein!
  • Paprika – This spice offers you Vitamin A, Carotenoids, Iron, and Vitamin E.
  • Avocado – Another satiating, nutrient-dense powerhouse, the avocado also contains a plentiful amount of protein and potassium.
  • Bacon – Bacon fills your protein needs, while curbing cravings, raising the good kind of cholesterol (HDL), and benefitting the thyroid gland with its selenium content. Plus, it’s super low in carbs.

#13 Gluten Free Crepes

#14 Spinach Mushroom Quiche


14 LUNCH IDEAS

#1 Avocado Pineapple Salsa

Compliments of Kat Gal at HappyHealthy365
5 from 1 reviews
Avocado Pineapple Salsa
 
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Ingredients
  • 1 avocado
  • About 3 slices worth of pineapple (or as you feel) (I used fresh pineapple, but it may work with canned!)
  • 5-6 cherry tomatoes (or more if you like tomatoes!!!) (or ½ – 1 regular tomato)
  • ¼ onion
  • 3 sweet red pepper
  • 1 Thai pepper (you can use jalapeno or whatever other spicy pepper you have)
  • Handful of fresh cilantro
  • Juice of one lemon (or lime, but I only had lemon)
  • Salt
Instructions
  1. Cut the avocado in half, peel, take out the pit and dice it into tiny pieces.
  2. Cut the pineapple into tiny pieces.
  3. Cut the cherry tomatoes into quarters or however you like it.
  4. Finely chop the sweet peppers, the Thai (or whatever spicey) pepper, the onion and the cilantro.
  5. Put everything into a bowl in whatever order, but starting with the avocado and finishing with the tomato. Add the lemon (or lime) juice. Mix well. Add the salt. Mix well again. Eat them with raw crackers or add them to your salad.
  6. Let it chill in the fridge for half an hour or so.

Health Fact: Avocados are great source of healthy fat.

#2 Liver Friendly Salad

Compliments of Kat Gal at HappyHealthy365
5 from 1 reviews
14 Days Of Healthy Food - Recipes Included!
 
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Ingredients
  • Lettuce
  • Beets
  • Carrots
  • Broccoli
  • Cucumber
  • Red Pepper
  • Parsley
  • Turmeric
  • Pumpkin Seeds
  • Puffed Amaranth (optional)
Instructions
  1. Slice carrots, beets, pepper, cucumber and turmeric, toss with the rest of the ingredients.
5 from 1 reviews
Dressing
 
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Ingredients
  • 1 inch ginger minced
  • 1 tbsp of extra virgin olive oil
  • 1 tbsp of balsamic vinegar
  • 1 tbsp of lemon juice
  • 4 tbsp of water (blend it with a blender)
Instructions
  1. Put all ingredients together in blender and blend until smooth.
Health Fact: All ingredients are great for your liver.

#3 Portabella Mushroom Pizza

(By Cindy Santa Ana, Author of Unprocessed Living)
This is a great, quick lunch that can be made in a toaster oven at the office or at home. Make sure you check your marinara sauce for added sugar though. Mushrooms are a great meat replacement and are full of protein, fiber and minerals.
5 from 1 reviews
Portabella Mushroom Pizza
 
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Ingredients
  • 2 portobella mushroom sliders, stems removed
  • 3-4 basil leaves or ¼ tsp dried basil
  • 3-4 spinach leaves
  • 4 tbsp marinara sauce
  • 2 tbsp shredded cheese (or nutritional yeast if dairy-free)
  • Sea salt and pepper
Instructions
  1. With a damp cloth or paper towel, remove the dirt from the mushroom.
  2. Place 2 sliders on a small baking tray, gill side up.
  3. Divide basil and spinach leaves on top of each mushroom.
  4. Season with salt and pepper.
  5. Spoon marinara sauce on top.
  6. Sprinkle with shredded cheese.
  7. Place into a 350° oven for 10-15 minutes.
  8. You can also do this in a toaster oven for 10-15 minutes on 350°.

#4 Quinoa Tabbouleh

(By Cindy Santa Ana, Author of Unprocessed Living)
Quinoa is a complete protein and great for energy. I love the nutty crunch!
5 from 1 reviews
14 Days Of Healthy Food - Recipes Included!
 
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Ingredients
  • 1 cup cooked quinoa
  • ¼ cup cucumber, diced
  • ½ small diced tomato
  • Handful chopped herbs, like cilantro, mint, basil or parsley
  • Juice of ½ lemon
  • Extra virgin olive oil
  • Sea salt & pepper
  • Feta cheese (optional)
Instructions
  1. Cook 1 cup of quinoa according to package directions and chill for 20 minutes.
  2. When cool, add diced cucumber, tomato and chopped herbs.
  3. Squeeze the juice of ½ lemon and a drizzle of olive oil over your bowl.
  4. Season with Celtic sea salt and pepper (optional: add feta cheese crumbles). Very simple and quick.

#5 Fried Quinoa And Yellow Squash

5 from 1 reviews
Fried Quinoa And Yellow Squash
 
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Prep time
Total time
 
Serves: 4
Ingredients
  • 1 cup uncooked quinoa
  • 2 cups organic chicken broth
  • 1 medium yellow squash, chopped
  • 1 garlic clove, chopped
  • ½ red onion, chopped
  • ½ cup frozen peas or corn
  • 2 organic eggs
  • 1 tbsp organic coconut oil or butter
Instructions
  1. Bring quinoa and chicken broth to a boil and simmer, stirring frequently, until all liquid is absorbed and quinoa is soft.
  2. In separate pan, heat oil and cook veggies and garlic until soft.
  3. Turn heat to medium-low and add quinoa.
  4. Mix together for 30 seconds.
  5. Make a small crater in the middle of the pan and add eggs.
  6. Allow to cook for a moment and then stir together all the ingredients in pan until eggs are cooked to desired consistency.

Benefits: Quinoa is a complete protein, which means it supplies your body with all the essential amino acids. It is a great substitute for traditional grains and is gluten and cholesterol-free. Quinoa is good for curbing appetite and helping you stay full for longer periods of times.
Yellow squash are easy to grow or to find at local farmers markets. They are low in calories, but rich in vitamins and minerals like vitamin C, magnesium, vitamin A, fiber, potassium and manganese.

#6 Raw Mac And Cheese

5 from 1 reviews
Raw Mac And Cheese
 
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Total time
 
Author: 
Serves: 2
Ingredients
  • 5 tbsp nutritional yeast
  • ½ cup cashews
  • ½ cup water
  • 1 tsp sea salt
Instructions
  1. Soak cashews overnight and drain in the morning.
  2. Blend cashews, nutritional yeast, water and sea salt until mixed well.
  3. Enjoy!

Benefits: Nutritional yeast is an inactive yeast that makes a great cheese substitute and is packed with nutrients. It contains vitamin B-12, which is vital for protecting red blood cells and also caring for your nervous system. 2 tbsp of nutritional yeast contains 9 grams of protein and is also high in fiber and folic acid.
Cashews are not only delicious, but are thought to help with cancer prevention, heart health, bone health, nervous system health and weight management.

#7 Lemon Mustard Salmon Salad

5 from 1 reviews
Lemon Mustard Salmon Salad
 
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Prep time
Total time
 
Author: 
Serves: 2
Ingredients
  • 1 7½-ounce can of boneless, skinless, sockeye salmon, drained, or leftover Poached Salmon with Moroccan Pesto
  • 3 tsp Dijon mustard
  • 2 tsp freshly squeezed lemon juice
  • 2 tsp extra-virgin olive oil
  • Pinch of cayenne
  • Pinch of salt (you could use pink Himalayan sea salt)
  • 3 tbsp finely chopped celery
  • 2 tbsp finely chopped fresh flat-leaf parsley
Instructions
  1. Put the salmon in a bowl and break it into small pieces with a fork.
  2. Stir in the mustard, lemon juice, olive oil, cayenne, salt, celery and parsley.
  3. If needed, adjust flavors with lemon juice and a pinch of salt.
Notes
Storage: Store in an airtight container in the refrigerator for 2 days.

All salmon are not created equal. This recipe features wild Alaskan sockeye. It’s the “wild” part that’s really important. Wild salmon are far higher in omega-3s than their farm-raised brethren and omega-3s have been linked to a whole host of cancer-fighting benefits. The nice thing is, you don’t have to go fishing or even handle a salmon fillet to make this dish; there are great brands of wild sockeye that come in cans. That said, of course you can also make this with an equal amount of leftover home-cooked salmon. Either way, this salad is easy to prepare: All it takes is a quick stir with a few choice ingredients and there you go – a nice, filling dish that’s rich in protein, yummy and versatile. Serve it in a pita, wrap it in a tortilla, or mound it atop salad greens.

#8 Cooling Cucumber Avocado Soup

5 from 1 reviews
Cooling Cucumber Avocado Soup
 
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Prep time
Total time
 
Serves: 6
Ingredients
  • 2 cups water
  • 2 lbs English cucumbers, peeled, seeded and cut into chunks
  • 2 ripe avocados, pitted and peeled
  • 3 tbsp freshly squeezed lime juice
  • ¼ tsp agave nectar (or you can use Stevia, maple syrup, or raw honey)
  • Sea salt (pink Himalayan)
  • Pinch of cayenne
  • 1 tbsp finely chopped fresh mint
  • 1 tbsp finely chopped fresh cilantro
Instructions
  1. Pour 1 cup of the water into the blender, then add the cucumbers, avocados, lime juice, agave nectar, ¼ tsp of salt and the cayenne.
  2. Blend until extremely smooth, gradually adding more water until you reached desired consistency. Taste and adjust the amount of salt, adding as much as ¾ tsp more.
  3. Chill for at least two hours, then stir in the mint and cilantro just before serving.

Reference: The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz with Mat Edelson
Submitted by Sara Wylie
Avocado lovers will go ga-ga over the taste and those with swallowing difficulties or mouth sores will delight in the texture. Those of you into cool or room-temperature soups will embrace the clean, fresh feel of this blend. Avocados are one of those great superfoods, full of good fats and vitamins. They’re fun to work with and all of the great shades of green in this soup are like preparing a beautiful watercolor that you can eat.

#9 Spicy-Sweet Potato Salad

Submitted by Janet Early
5 from 1 reviews
Spicy-Sweet Potato Salad
 
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Ingredients
  • 4 large sweet potatoes
  • ½ cup extra-virgin olive oil, divided
  • Salt and freshly ground black pepper
  • ¼ cup red-wine vinegar
  • 1 medium red bell pepper, cored, seeded, and quartered
  • 2 teaspoons ground cumin
  • 1 tablespoon grated orange zest
  • ½ cup sliced scallion
  • ½ cup minced fresh mint leaves
  • 1 or 2 fresh minced chiles (jalapeño, Thai, serrano, or habanero), or to taste
  • ¼ cup raisins (optional)
Instructions
  1. Preheat the oven to 400˚F.
  2. Peel the sweet potatoes and cut them into bite-size pieces.
  3. Put the pieces on a baking sheet, drizzle with two tablespoons of oil, and toss to coat. Sprinkle with salt and pepper, and roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes.
  4. Make the dressing while the potatoes cook. Put the remaining six tablespoons of oil in a blender, along with the vinegar, bell pepper, cumin, and zest if you're using it. Sprinkle with a little salt and pepper. Purée until smooth.
  5. Toss the warm potatoes with the scallion, mint, chiles, and raisins (optional). Add ½ cup of the dressing, and toss to coat. Taste and adjust the seasoning. Serve immediately or at room temperature.

Why it’s good for you:
  • Sweet potatoes – One serving gives you 400% of your daily need for Vitamin A, as well as high amounts of fiber and potassium. They help regulate blood sugar and can aid in weight loss.
  • The zesty red-pepper and jalapeno dressing – Full of antioxidants and flavor, with a spicy kick that will satiate you without having to eat as much.

#10 Guacamole Wraps

Submitted by Janet Early
5 from 1 reviews
Guacamole Wraps
 
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Ingredients
  • 1 cup fresh or steamed green peas
  • 1 small avocado or ½ large
  • 1 lime juice
  • ¼ cup fresh cilantro leaves, chopped
  • 3 chives or ¼ cup red onion, chopped
  • Sea salt to taste
  • ¼-1/2 jalapeño pepper, chopped (optional)
  • Tomatoes (optional)
Instructions
  1. Put peas, avocado, cilantro and lime juice in food processor. Mix thoroughly.
  2. Transfer mixture to a bowl and add chives/onion, jalapeño and salt to taste.
  3. Add the chopped tomatoes if you’re using them.
  4. Wrap up the mixture in kale leaves or swiss chard.
  5. Add julienned or grated vegetables (carrots, zucchini, celery, etc.) on top and close the wrap.

Why it’s good for you:
  • Peas and veggies – Chalk full of antioxidants that help stave away sickness
  • Avocado – Full of healthy fats and low in sugar, this filling ingredient has an impressive micronutrient profile.
  • Lime Juice – This taste-improver has vitamin C, antioxidants, and antibiotic properties.
  • Kale leaves – Called one of the “world’s healthiest foods,” kale is insanely nutrient-dense and protects against diseases ranging from diabetes to cancer to osteoporosis.
  • Swiss chard – This green is very high in Vitamin K, is believed to lower blood pressure, and is very low in calories.
  • Cilantro – Super low in calories and gives you Vitamin K and the antioxidant beta-carotene.

#11 Tuna Patties

Submitted by Paula Scimone
5 from 1 reviews
Tuna Patties
 
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Ingredients
  • 1 can Troll caught Tuna
  • 2 ribs celery, chopped fine
  • 1 tsp onion flakes
  • garlic powder to taste
  • ½ red pepper chopped fine
  • 1 organic egg, scrambled
  • coconut flour
  • coconut oil
Instructions
  1. Mix all together except coconut flour.
  2. Add small amounts of flour until mixture sticks together.
  3. Form patties (should make 4).
  4. Heat coconut oil in fry pan add patties and cook until bottom side is brown, flip and do the same. Serve with side salad.

Health Facts: Coconut oil helps improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins. Tuna provides a healthy dose of omega 3’s.

#12 Chopped Salad

Submitted by Paula Scimone
5 from 1 reviews
Chopped Salad
 
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Author: 
Ingredients
  • ½ cup romaine
  • ½ cup spinach
  • 1 cucumber
  • 1 carrot
  • 1 green onion
  • ¼ chickpeas
  • 3 hard boiled eggs
  • 10-12 grape tomatoes
  • 2-3 radishes
Instructions
  1. Chop all ingredients except chickpeas (leave whole) and grape tomatoes (slice in ½).
  2. Serve with homemade Creamy Italian Dressing.
5 from 1 reviews
Creamy Italian Dressing
 
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Ingredients
  • ½ cup white wine vinegar
  • 1 and ½ tsp dry Italian seasoning
  • 1 tsp minced garlic
  • ¼ tsp red pepper flakes
  • ⅛ tsp himalayan pink salt
  • 6 Tbsp grated parmesan cheese
  • 6 Tbsp organic mayo
  • 2 tsp white wine
  • 1 cup EVOO
Instructions
  1. Add all ingredients except oil to food processor.
  2. Blend until combined.
  3. Slowly add oil while continuing to blend.
  4. Store in frig for 2 weeks.
Health Facts: Eggs provide a healthy portion of protein, vitamin B5, phosphorus, vitamin D, and vitamin A just to name a few.

#13 White Bean and Spinach Soup

#14 Quinoa Garbanzo Burgers


14 DINNER IDEAS

#1 Broccoli With Olives

5 from 1 reviews
Broccoli With Olives
 
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Ingredients
  • 3-4 stalks of broccoli
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp of water (or another tbsp of oil instead)
  • Juice of half a lemon
  • Salt and ground pepper
  • ½ cup of pitted black olives and ½ cup of pitted green olives
Instructions
  1. Cut broccoli lengthwise and steam.
  2. Mix olive oil, lemon, vinegar, salt and pepper.
  3. Top the broccoli with the vinegar dressing and olives.
  4. You can also top with shredded carrots and sliced peppers.
  5. You can easily make this raw if you don’t steam the broccoli! Or just steam half of the stalks and make it a 50% raw dish!

Compliments of Kat Gal at HappyHealthy365
Health Fact: Broccoli is high in Vitamin C, Vitamin K, potassium and folate.

#2 Quinoa Sushi

Compliments of Kat Gal at HappyHealthy365
5 from 1 reviews
Quinoa Sushi
 
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Ingredients
  • Nori roll
  • Quinoa (I used tri-color)
  • Sliced cucumber
  • Thinly sliced carrot
  • Diced avocado
  • Baby spinach
  • Olives
Instructions
  1. Cook the quinoa, spread it all over the sushi roll, add vegetables, roll it up and slice it.

Health Fact: Quinoa is a pseudo grain high in protein. Nori is rich in vitamins and minerals, including iodine, magnesium, calcium, sodium, iron and folic acid.

#3 Salmon Croquettes

My Grandmother made these for me when I was little. My favorite thing was to hunt for the tiny, edible bones and crunch them. Now, I’m passing this recipe onto my children who love to do the same thing. We have contests to see who has the most bones, which are a great source of calcium.
5 from 1 reviews
Salmon Croquettes
 
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Author: 
Ingredients
  • 1 can Wild Alaskan Salmon
  • ½ cup quick-cooking oats
  • 1 tsp Dijon mustard
  • 1 farm-fresh egg
  • Pinch of dried dill
  • ½ tsp sea salt
  • ½ tsp ground pepper
  • 1 tbsp coconut oil or ghee
Instructions
  1. Put all the ingredients in a large bowl and use your hands to combine everything.
  2. Form small patties with your hands.
  3. Heat oil in a large skillet over medium heat.
  4. Place croquettes in skillet and brown on each side, about 3-4 minutes.
  5. Serve with ketchup for the kids or try mixing a teaspoon of Sriracha with ketchup for a spicy kick. Or, mix a little honey with Dijon for a sweet and sour sauce.

#4 Quinoa, Carrot & Butternut Squash Stew

This is a delicious and hearty vegan meal that can please all palates, vegan or not. It’s also very pretty to serve with all the bright colors. Quinoa is a complete protein and provides filling fiber and essential nutrients.
5 from 1 reviews
Quinoa, Carrot & Butternut Squash Stew
 
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Author: 
Ingredients
  • Stew Ingredients:

  • 2 tablespoons olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, chopped
  • 2 teaspoons paprika
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ½ teaspoon turmeric
  • ½ teaspoon ground ginger
  • ¼ teaspoon cayenne pepper (more if you like it spicy)
  • 1 cup water
  • 1 14½-ounce can diced tomatoes, drained
  • 2 tablespoons fresh lemon juice
  • 3 cups 1-inch cubes peeled butternut squash (from 1½-pound squash)
  • 2 cups ¾-inch cubes peeled carrots

  • Quinoa Ingredients:

  • 1 cup quinoa, rinsed (rainbow quinoa makes for a very nice presentation)
  • 1 tablespoon butter or ghee
  • 1 tablespoon olive oil
  • ½ cup finely chopped onion
  • 2 garlic cloves, minced
  • ½ teaspoon sea salt
  • ½ teaspoon turmeric
  • 2 cups water
  • ¼ cup chopped fresh cilantro, divided
  • 2 teaspoons chopped fresh mint, divided
Instructions
  1. For stew:

  3. Heat oil in large saucepan over medium heat.
  4. Add onion; sauté until soft, stirring often, about 5 minutes.
  5. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients.
  6. Add 1 cup water, tomatoes and lemon juice.
  7. Bring to boil.
  8. Add squash and carrots.
  9. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes.
  10. Season with salt and pepper (can be prepared 1 day ahead. Cover and chill).

  12. For quinoa:

  14. Rinse quinoa; drain.
  15. Melt butter with oil in large saucepan over medium heat.
  16. Add onion and carrot.
  17. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes.
  18. Add garlic, salt and turmeric; sauté 1 minute.
  19. Add quinoa; stir 1 minute.
  20. Add 2 cups water.
  21. Bring to boil; reduce heat to medium-low.
  22. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.
  23. Re-warm stew.
  24. Stir in half of cilantro and half of mint.
  25. Spoon quinoa onto platter, forming well in center.
  26. Spoon stew into well.
  27. Sprinkle remaining herbs over.

  29. Adapted from Bon Appetit.
Notes
This is a delicious and hearty vegan meal that can please all palates, vegan or not. It's also very pretty to serve with all the bright colors.

#5 Lemon-Baked Tilapia With Roasted Veggies

5 from 1 reviews
Lemon-Baked Tilapia With Roasted Veggies
 
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Prep time
Total time
 
Serves: 4
Ingredients
  • 4 tilapia fillets
  • ½ lemon’s worth fresh squeeze lemon juice
  • 1 tbsp organic butter, melted
  • 2 cloves garlic, sliced
  • 2 tsp lemon garlic spice
  • 1 tsp parsley spice
  • Pepper to taste
  • 1 cup broccoli florets
  • 1 red onion, chopped into large pieces
  • 1 tsp coconut oil or organic butter
Instructions
  1. Preheat oven to 375.
  2. Grease a baking pan with coconut oil/butter.
  3. Place tilapia fillets, broccoli and onions onto baking pan.
  4. Squeeze lemon juice over everything.
  5. Drizzle butter over everything.
  6. Place chopped garlic slices on top of each tilapia fillet and around veggies.
  7. Sprinkle on spices.
  8. Bake for about 30 minutes or until fish is white and pulls apart with a fork.

Benefits: 1 serving of tilapia contains a whopping 29.5 grams of protein! That is more than you’ll get in a typical protein shake or protein bar. Tilapia is also low in calories and full of healthy fats, which are important for fuel and appetite control.

#6 PF Chang’s Lettuce Wraps

Inspiration: Bakerette.com
Submitted by Jenna Barrington
5 from 1 reviews
PF Chang’s Lettuce Wraps
 
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Prep time
Total time
 
Serves: 6
Ingredients
  • 1 tbsp sesame oil
  • 1 pound organic ground chicken
  • 1 large onion, chopped
  • 2 tbsp garlic, minced
  • 1 tbsp coconut aminos
  • ¼ cup hoisin sauce
  • 2 tsp fresh ginger, minced
  • 1 tbsp rice wine vinegar
  • 3 tsp sriracha sauce
  • 1 can sliced water chestnuts drained (optional)
  • 1 small bunch green onions, sliced
  • Salt to taste
  • Roasted peanuts, chopped (optional)
  • 8-10 Bibb or Butter lettuce leaves
Instructions
  1. In a skillet, warm 1 tbsp sesame oil.
  2. Add ground chicken and cook until it is cooked through, breaking up with a spatula so it resembles ground beef.
  3. Remove from heat.
  4. Stir in onion, garlic, coconut aminos, hoisin sauce, ginger, rice wine vinegar and sriracha sauce until meat is completely coated.
  5. Fold in water chestnuts, green onion and peanuts.
  6. Salt to taste.
  7. Serve in lettuce leaves.

Benefits: Paleo friendly and gluten-free, this recipe is great for those looking for a delicious meal that won’t make them feel bloated afterwards. Coconut aminos, a popular and healthier substitute for soy sauce, are harvested straight from coconut tree sap and contain 17 naturally occurring amino acids. Unlike other amino acid products, coconut aminos are unadulterated and non-hydrolyzed, which means they are natural and will have no negative effects on those who are sensitive to MSG.

#7 Burgundy Pork Tenderloin

Submitted by Sara Wylie
5 from 1 reviews
Burgundy Pork Tenderloin
 
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Prep time
Total time
 
Serves: 4
Ingredients
  • 2 pounds pork tenderloin
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon garlic powder
  • ½ onion, thinly sliced
  • 1 stalk celery, chopped
  • 2 cups red wine
  • 1 (.75 ounce) packet dry brown gravy mix
Instructions
  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place pork in a 9x13 inch baking dish and sprinkle meat with salt, pepper and garlic powder.
  3. Top with onion and celery and pour wine over all.
  4. Bake in the preheated oven for 45 minutes.
  5. When done baking, remove meat from baking dish and place on a serving platter.
  6. Pour gravy mix into baking dish with wine and cooking juices, and stir until thickened.
  7. Slice meat and cover with the gravy.

#8 Szechwan Shrimp

Submitted by Sara Wylie
5 from 1 reviews
Szechwan Shrimp
 
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Prep time
Total time
 
Serves: 4
Ingredients
  • 4 tablespoons water
  • 2 tablespoons ketchup
  • 1 tablespoon soy sauce
  • 2 teaspoons cornstarch
  • 1 teaspoon honey
  • ½ teaspoon crushed red pepper
  • ¼ teaspoon ground ginger
  • 1 tablespoon vegetable oil
  • ¼ cup sliced green onions
  • 4 cloves garlic, minced
  • 12 ounces cooked shrimp, tails removed
Instructions
  1. In a bowl, stir together water, ketchup, soy sauce, cornstarch, honey, crushed red pepper and ground ginger.
  2. Set aside.

  4. Heat oil in a large skillet over medium-high heat.
  5. Stir in green onions and garlic; cook 30 seconds.
  6. Stir in shrimp and toss to coat with oil.
  7. Stir in sauce.
  8. Cook and stir until sauce is bubbly and thickened.

#9 Healthy Chicken Nuggets

Submitted by Paula Scimone
5 from 1 reviews
Healthy Chicken Nuggets
 
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Ingredients
  • 1 lb organic chicken breast - cut in bite size pieces
  • Mix in bowl 1 tsp of each:
  • Garlic powder, onion powder, paprika
  • Add to bowl ¾ cup organic rice flour
  • 1 cup unsweetened vanilla almond milk
  • 1 Tbsp coconut oil
Instructions
  1. Pre heat oven at 350*.
  2. Melt coconut oil in large fry pan.
  3. Dredge chicken in almond milk then in flour/spice mixture until coated.
  4. Add to hot coconut oil, brown on all sides quickly.
  5. Transfer to cookie sheet or baking stone.
  6. Bake until cooked through. Generally 15-20 minutes depending on the size of your chicken.

Health Facts: Chicken is a great source of protein. 1 cup is about 43 grams. Coconut oil helps improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.

#10 Beef Lettuce Wraps

Submitted by Paula Scimone
5 from 1 reviews
Beef Lettuce Wraps
 
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Ingredients
  • 1 lb grassfed ground beef
  • Garlic powder
  • 3 tbsp minced onion
  • ¼ cup tamari sauce
  • ½ cup diced celery
  • ½ cup diced red bell pepper
  • Olive oil
  • Bibb lettuce
  • Handful of cashews, chopped
Instructions
  1. Brown ground beef, drain and rinse. Set aside.
  2. Heat olive oil and then add celery, red pepper and minced onion. Saute until soft.
  3. Add beef back and season with garlic powder to taste. Heat on med/low for 10 minutes.
  4. Add tamari sauce and continue to heat until hot and mixed through.
  5. Add cashews and stir just before serving.
  6. Serve on bibb lettuce.

Health Facts: Grassfed beef has about the same amount of fat as skinless chicken. When meat is this lean, it actually lowers your LDL cholesterol levels.

#11 Sausage-Stuffed Peppers

Source: The Paleo Primer by Keris Marsden and Matt Whitmore
Submitted by Janet Early
5 from 1 reviews
Sausage-Stuffed Peppers
 
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Prep time
Total time
 
Serves: 6
Ingredients
  • 1 head of cauliflower, grated
  • Coconut oil
  • 2 garlic cloves, finely chopped
  • 1 red onion, peeled and chopped
  • 6 assorted bell peppers
  • 9 gluten-free sausages, chopped
  • 10-20 fresh basil leaves, finely chopped
  • 3 tbsp tomato paste
  • 1 tsp oregano
  • Salt and pepper to taste
Instructions
  1. Preheat oven to 350 degrees
  2. Melt a little coconut oil in a pan and add the crushed garlic
  3. Add the chopped onion and grated cauliflower and stir-fry for 5 min
  4. While the cauliflower and onion cook, gently remove the tops from the peppers and remove the stalks, seeds, and white fleshy parts
  5. Add the sausages to the pan with the cauliflower, onion, and garlic. Keep stir-frying and mixing the ingredients together
  6. Add the tomato paste, fresh basil, oregano, salt and pepper
  7. Cook until the meat is browned and the onions are soft
  8. Spoon the mixture into the hollow peppers
  9. Place stuffed peppers in a baking dish, and bake for 30 min

Why it’s good for you:
  • Cauliflower – Low in sugar and calories, cauliflower is an excellent source of antioxidants, phytonutrients, and fiber.
  • Red Bell Peppers – These guys contain nutrients that benefit eyesight, red blood cell function, tissue health, and immunity.
  • Garlic & Onions – Both fight infection, heart disease, and cancer-causing agents.
  • Gluten-free sausages – High in protein without any inflammatory gluten.
  • Basil – Found to have anti-aging properties, basil also reduces inflammation and swelling, and adds a flavorful boost to your meal.
  • Oregano – This herb is helpful in treating GI disorders, acne, dandruff, and menstrual cramps.

#12 Carrot-Ginger Soup

Source: The Autoimmune Paleo Cookbook by Mickey Trescott
Submitted by Janet Early
5 from 1 reviews
Carrot-Ginger Soup
 
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Total time
 
Serves: 4
Ingredients
  • 2 tbsp solid cooking fat
  • 1 small yellow onion, chopped
  • 2-inch piece of ginger, peeled and minced
  • 3 cloves garlic, minced
  • 2 lbs carrots (about 6 medium), chopped
  • 1 tbsp apple cider vinegar
  • 4 cups bone broth
  • 1 bay leaf
  • ½ tsp cinnamon
  • 1 ½ tsp sea salt
  • 1 tbsp minced chives, for garnish
Instructions
  1. Heat the cooking fat over medium heat in a heavy-bottomed pot.
  2. When the fat has melted and the pan is hot, add the onions, and cook for about 5 min, stirring, until they begin to soften.
  3. Add the ginger and garlic and cook for a couple more minute, stirring to ensure that they don’t burn.
  4. Add the carrots and cook for another ten minutes, stirring often.
  5. Add the vinegar, bone broth, bay leaf, cinnamon, and salt to the pot. Bring to a boil, turn down to a gentle simmer and cover tightly with a lid. Cook for 20 min or until carrots are very soft.
  6. Turn off the heat, remove the bay leaf and carefully transfer the soup to a high-powered blender or food processor.
  7. Puree until the soup reaches your desired thickness, adding more broth if needed.
  8. Serve with a sprinkle of chives for garnish.

Why it’s good for you:
  • Ginger – Powerful for digestive health
  • Garlic and Onion – Garlic is highly antifungal, while onion also protects against infection. In tandem, these two make pretty strong guard-dogs against illness
  • Carrots – High in Vitamin A, which boosts eye health
  • Apple Cider Vinegar – Aids weight loss due to its acetic acid content, detoxes your body, and promotes a balanced alkaline pH state.
  • Bone Broth – When made correctly, bone broth can be one of the healthiest foods out there. It improves joint health, digestive function, and its glycine content promotes detoxification.
  • Cinnamon – Helps to regulate blood sugar while adding a flavorful boost to the meal that leaves you satisfied.

#13 Spaghetti Squash with Ground Turkey

#14 Blackened Salmon with Roasted Asparagus

Check out our recipes tab for more mouth-watering goodies to enjoy with your entire family!
And there you have it – 2 weeks worth of deliciously nutritious REAL FOOD to fuel your mind, body and soul for greatness and success!
Do you have a favorite go-to recipe? Share it with us in the comment below!
- See more at: http://fitlife.tv/14-days-of-healthy-food-recipes-included_original/#sthash.TJODKvmd.dpuf
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