Recipes

 
 

Enjoy the following recipe list that will be updated periodically. The following recipes can be altered for personal preference as necessary. Also remember, the quickest way to make a recipe more healthy is to add a scoop of protein powder because, gainz lol.

Smoothies

 

Hero Greens Smoothie:

  • „  1 cup coconut water

  • „  1 Tablespoon almond butter

  • „  1/4 cup wheat grass

  • „  2 cups spinach

  • „  1 scoop high quality chocolate protein

  • „  1 inch slice of banana

  • „  Optional pinch of Stevia

  • „  1/2 cup ice

1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

2 Servings Nutritional Analysis per serving: 155 calories, 4g fat, 105mg sodium, 15g carbohydrate, 2g fiber, and 15g protein.

2 Servings
Nutritional Analysis per serving: 155 calories, 4g fat, 105mg sodium, 15g carbohydrate, 2g fiber, and 15g protein.


Meals

 

Lamb and Apricot Stew

  •   2 Tablespoons coconut oil, divided

  • „  2 yellow onions, thinly sliced

  • „  5 carrots, sliced into rounds

  • „  1 sweet potato, peeled and cubed

  • „  2 cloves garlic, minced

  • „  1 Tablespoon fresh ginger, minced

  • „  2 Anaheim chili peppers, seeded and diced

  • „  6oz dried apricots, chopped

  • „  2 pounds lamb meat, bone-in

  • „  32 oz organic beef broth

  • „  1 Tablespoon lemon juice

  • „  2 Tablespoons fresh dill, minced

  • „  1/4 cup fresh parsley, minced

  • „  1 teaspoon dried basil

  • „  salt and pepper

1. In a large skillet melt one Tablespoon of the coconut oil over medium high heat. Add the onions, carrots, sweet potato, garlic, ginger, chili pepper and apricots. Sauté for 10 minutes and then transfer everything to the slow cooker.

2. Salt and pepper the lamb. Add a Tablespoon of coconut oil to the skillet and brown the lamb, about 6 minutes. Transfer the lamb to the slow cooker.

3. In a medium bowl combine the broth, lemon juice, and remaining fresh and dried herbs. Mix well then pour into the slow cooker.

4. Cook on low for 6 to 8 hours. Salt and pepper to taste and then serve.

8 Servings Nutritional Analysis per serving: 352 calories, 12g fat, 418mg sodium, 25g carbohydrate, 4g fiber, and 36g protein

8 Servings
Nutritional Analysis per serving: 352 calories, 12g fat, 418mg sodium, 25g carbohydrate, 4g fiber, and 36g protein


Zeviyaki Chicken

  • 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
  • „  1⁄2 cup soy sauce

  • „  3⁄4 cup brown rice vinegar

  • „  1 medium yellow onion – half minced and half thinly sliced

  • „  4 cloves garlic, smashed

  • „  1 Tablespoon fresh ginger, grated

  • „  1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)

  • „  2 pounds boneless, skinless chicken thighs

  • „  2 teaspoons coconut oil

  • „  1 bunch asparagus, trimmed and cut into 1 inch segments

  • „  2 Tablespoons chopped cilantro

  • „  optional *baby arugula and cooked quinoa

1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.

2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.

3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.

4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.

5. Serve over a bed of baby arugula and cooked quinoa.

4 Servings Nutritional Analysis per serving: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

4 Servings
Nutritional Analysis per serving: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein


Guilt Free Beef & Broccoli w/Rice

  • „  2/3 cup coconut aminos

  • „  1 1/2 Tablespoons fresh ginger, minced

  • „  4 garlic cloves, minced

  • „  1/2 cup ltered water

  • „  1/3 cup pure maple syrup, grade b

  • „  3 Tablespoons arrowroot starch

  • „  2 Tablespoon Olive oil, divided

  • „  1 bunch green onions, chopped

  • „  4 cups organic broccoli, cut into small pieces

  • „  1.5 lbs grassfed ank, skirt or minute steak,

  • „  cut into very thin strips

1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.

2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.

3. Heat the remaining 1 tablespoon of olive oil and stir- fry the steak until almost done, about 4 minutes.

4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes.

5. Serve over Stir Fried Cauliower rice.

6 Servings Nutritional Analysis per serving  : 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

6 Servings
Nutritional Analysis per serving
: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein


Bean-Free Chili Loaded Sweet Potato:

  • „  3 purple sweet potatoes

  • „  2 Tablespoons olive oil

  • „  3 cloves garlic, minced

  • „  3 bell peppers, red, orange and yellow, chopped

  • „  1 yellow onion, chopped

  • „  1.5 pounds ground pork sausage (or your ground meat of choice)

  • „  1 Tablespoon chilli powder

  • „  1/2 teaspoon allspice

  • „  1 Tablespoon sweet paprika

  • „  pinch of cloves

  • „  1 1/2 Tablespoon unsweetened cocoa

  • 1 teaspoon ground cinnamon

  •  2 teaspoons cumin

  • 1/2 teaspoon sea salt

  •  2 (15oz) cans organic tomato sauce „

  • 1 Tablespoon apple cider vinegar „

  • 1/2 cup water

  • 1 avocado

  1. Preheat oven to 400 degrees F. Wash the sweet potatoes and pierce the skin in several places with a knife. Bake for 45 minutes.

  2. In a large pot, heat the olive oil over medium. Add garlic, bell peppers and onion. Cook for about 5 minutes, until tender.

  3. Add the pork and chili powder and cook until the meat is no longer pink.

  4. Add the rest of the spices, tomato sauce, vinegar and water. Bring to a simmer. Reduce heat to low and simmer, uncovered for 1 1/2 hours.

  5. To serve: Slice open a piece of sweet potato and top with a big scoop of chili and avocado slices. Season the avocado with lemon juice, cumin, sweet paprika and sea salt.

  6. For a meal lower in carbs, serve your chili over scrambled eggs instead of sweet potato

8 Servings Nutritional Analysis per serving: 272 calories, 11g fat, 532mg sodium, 24g carbohydrate, 7g fiber, and 22g protein

8 Servings
Nutritional Analysis per serving: 272 calories, 11g fat, 532mg sodium, 24g carbohydrate, 7g fiber, and 22g protein


Caveman Meatball Sub:

For the MeatBalls:

  • „ 1 pound grass-fed ground beef
  • „ 1 pound organic ground turkey
  • „ 1 cup yellow onion, finely chopped „
  •  3 cloves garlic, minced
  • „ 1/4 cup fresh parsley, chopped „
  •  1/2 teaspoon sea salt
  • „ 1 teaspoon dried oregano
  • „ 1/2 teaspoon smoked paprika „
  •  1/2 teaspoon dried basil
  • „ 1/2 teaspoon dried rosemary
  • „ 1/2 teaspoon ground black pepper „
  •  2 Tablespoons coconut our
  • „ 2 Tablespoons almond meal
  • „ Olive oil for cooking

For the Sauce:

  • „ 1 Tablespoon olive oil
  • „ 1/4 cup yellow onion, minced
  • „ 1 clove garlic, minced
  • „ 3 Tablespoons fresh parsley, chopped „
  •  1/2 teaspoon smoked paprkia
  • „ 1 jar organic, marinara sauce
  1. Bake a loaf of Almond Bread using blanched almond our. Once cooled, cut into thick slices.

  2. For the Meatballs: Combine all of the meatball ingredients in a bowl, mix it all up with your hands until fully combined. Form 1.5 inch balls.

  3. Place some olive oil in a large skillet over medium high heat. Evenly space the meatballs around the pan. After a few minutes turn the meatballs to brown on all sides.

  4. For the Sauce: Place the olive oil in a medium saucepan over medium heat. Add the onion, garlic, parsley and paprika. Cook for a few minutes, stirring often. Add the jar of marinara and continue to heat for 5 minutes.

  5. Assemble your Caveman MeatBall Subs: Place a slice of almond bread on each plate. Spread with some sauce, top with meat balls and more sauce.

6 Servings Nutritional Analysis per serving: 512 calories, 28g fat, 365mg sodium, 15g carbohydrate, 6g fiber, and 46g protein

6 Servings
Nutritional Analysis per serving: 512 calories, 28g fat, 365mg sodium, 15g carbohydrate, 6g fiber, and 46g protein


SNACKS

 

Power Mint Fruit Salad:

  • „ 3/4 cup plain greek yogurt
  • „ 2 Tablespoons lime juice, divided „
  •  1-15 fresh mint leaves, minced
  • „ 2 cups cooked quinoa
  • „ dash of salt and pepper
  • „ 1 cup blueberries
  • „ 1 cup green grapes, halved
  • „ 1/2 cup raspberries
  • „ 1 Tablespoon agave nectar

1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.

2. In another bowl combine the fruit, agave nectar and remaining lime juice.

3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

6 Servings Nutritional Analysis per serving: 139 calories, 1g fat, 114mg sodium, 27g carbohydrate, 3g fiber, and 6g protein.

6 Servings
Nutritional Analysis per serving: 139 calories, 1g fat, 114mg sodium, 27g carbohydrate, 3g fiber, and 6g protein.


Kale Chips (plus cheese!):

        Kale Chips

  • „  1 bunch kale, washed and torn, stems discarded

  • „  1 Tablespoon olive oil

  • „  Dash of salt and pepper

    Plus Cheese!

  • „  1 bunch kale, washed and torn, stems discarded

  • „  1 Tablespoon olive oil

  • „  Dash of salt and pepper

  • „  3/4 cup nutritional yeast

  • „  1/4 cup blanched almond our

 

  1. Preheat oven to 300 degrees F.

  2. In a large bowl mix the kale pieces with all of the ingredients.

  3. Spread evenly on foil-lined baking sheets.

  4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

5 servings    Nutritional Analysis per serving:    Classic: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, and 2g protein     Cheesy: 180 calories, 7g fat, 77mg sodium, 17g carbohydrate, 7g fiber, and 15g protein

5 servings

Nutritional Analysis per serving:

Classic: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, and 2g protein


Cheesy: 180 calories, 7g fat, 77mg sodium, 17g carbohydrate, 7g fiber, and 15g protein


Desserts

 

Apple Puffins:

  • „  1 Tablespoon coconut oil

  • „  2 organic apples, chopped

  • „  1/4 cup organic golden raisins

  • „  1/4 cup pecans, chopped

  • „  4 Tablespoons water

  • „  1 Tablespoon ground cinnamon plus a dash

  • „  1 Tablespoon pure grade B maple syrup

  • „  9 organic cage-free eggs

  • „  3 Tablespoons unsweetened coconut milk

  • „  1 and 1/2 Tablespoons coconut our

  • „  1/4 teaspoon baking soda

  • „  dash of salt

 

  1. Preheat oven to 350 degrees F. Lightly grease a 12-mu n pan with coconut oil.

  2. In a skillet heat the coconut oil over medium. Add the apples, raisins, pecans, water, cinnamon and maple syrup. Cook, mixing often until the apples become tender. Remove from heat and allow to cool.

  3. In a bowl combine the eggs, coconut milk, coconut our, baking soda, dash of cinnamon and salt. Add two thirds of the apple mixture to the eggs. Mix until well combined.

  4. Using a 1/4 cup, ll each prepared mu n tin with the egg mixture. Place a spoonful of the reserved apple mixture on top of each mu n.

  5. Bake for 35 minutes, or until fully set

12 Servings Nutritional Analysis per serving: 117 calories, 7g fat, 84mg sodium, 7g carbohydrate, 2g fiber, and 6g protein

12 Servings
Nutritional Analysis per serving: 117 calories, 7g fat, 84mg sodium, 7g carbohydrate, 2g fiber, and 6g protein


Dunkless Donuts:

Dry ingredients:

  • „ 1 1/4 cup blanched almond our

Wet ingredients:

  •  3 Tablespoons pure maple syrup, grade B

  • „  1/4 teaspoon almond extract

  • „  1/2 teaspoon vanilla extract

  • „  2 Tablespoons coconut oil, melted

  • „  1/4 teaspoon baking soda

  • „  1 teaspoon apple cider vinegar

  • „  2 eggs, at room temperature, whites and yolks separated

1. Preheat oven to 350 degrees F. Generously grease your 6-mold donut pan with coconut oil.

2. Combine the dry ingredients in a medium bowl. In another medium bowl combine all of the wet ingredients except egg whites.

3. Mix the wet with dry and set aside.

4. Beat the egg whites until rm peaks form. Gently fold the egg whites into the batter.

5. Equally distribute the batter between the 6 donut molds. Smooth out the tops of each donut. Bake for 12-15 minutes until lightly golden.

6. Allow the donuts to cool, remove from pan and then chill in the fridge for half an hour.

12 Half-Donut Servings Nutritional Analysis per serving: 111 calories, 8g fat, 32mg sodium, 4g carbohydrate, 2g fiber, and 4g protein

12 Half-Donut Servings
Nutritional Analysis per serving: 111 calories, 8g fat, 32mg sodium, 4g carbohydrate, 2g fiber, and 4g protein