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Gluten-Free, High Protein, Power Chocolate Chip Cookies

Gluten-Free, High Protein, Power Chocolate Chip Cookies
Prepared by: Lyzabeth Lopez, Holistic Nutritionist

Ingredients:

Dry ingredients:
2 and ½ cups blanched almond flour
½ tsp baking soda
½ tsp sea salt
½ cup dairy free dark chocolate chips
Wet ingredients:
½ cup grape seed oil
½ cup agave nectar
1 tbsp vanilla

Directions:

  1. Combine wet ingredients into a bowl, and mix.
  2. Combine dry ingredients into a separate bowl, and mix.
  3. Add the contents of both bowls together, and stir until well blended.
  4. On a baking pan, spray non-stick oil.
  5. Using an ice cream scoop, form a small round of the dough and place onto the baking pan. Flatten with hands.
  6. Spread each cookie about an inch apart. Cook for 8-10 minutes or until golden brown.

Lyzabeth’s Nutritional Notes

- Agave nectar hails form Mexico and tastes most similar to honey. The syrup naturally contains quantities of iron, calcium, potassium and magnesium.
Agave Nectar is also very low on the glycemic index (which is good news for those monitoring their glucose intake).
- Many people may not be used to baking with almond flour. It is a great flour that is high in protein, essential fats and calcium. It is best to use blanched almond flour.
- This recipe has a good mix of sugar, complex carbs, fat and protein which means that it will create cookies that will not spike your insulin, eliminating the risk caused by the same type of sugar cravings and fat storage that a regular cookie may cause.

Sushi Done Two Ways

BONUS! – As seen in EPISODE 101

Sushi Done Two Ways
Recipe prepared by: Romel Griarte, Executive Chef

Ingredients:

6 oz – fresh salmon (sushi grade)
6 oz – tuna (sushi grade)
6 oz – halibut (sushi grade)
2 tbsp – wasabi
3 oz – pickled ginger
4 oz – low sodium soy sauce
1 cup – brown sushi rice
1 oz – rice wine vinegar
4 pieces – rice cake

Directions:

  1. Slice the salmon into 1/4 inch thickness, tuna into 1/4 inch thickness, and halibut into 1/4 inch thickness.
  2. Place a dab of wasabi on one side of each piece of fish.
  3. Mix the rice wine vinegar with the brown sushi rice. Place the fish on top of the rice.
  4. Cut the rice cakes into 1”X 2” pieces. Place the fish on top of the rice.
  5. Serve the sushi pieces with the pickled ginger and the low sodium soy sauce.

Nutritional Content
Prepared by: Joe Arko, National Kickboxing Coach

  1. Should your fish have a “fishy” smell, if so what does that mean?
  2. Brown sushi rice:  low glycemic, much better than white rice
  3. Rice cakes:  a nice low calorie alternative to rice.
  4. 6oz salmon, tuna, halibut: 45g of protein
  5. Ginger: used to cleanse the palate between bites of sushi
Stir-fry Steak with Colorful Arrangement of Oriental Vegetables on Sushi Grade Brown Rice

Stir-fry Steak with Colorful Arrangement of Oriental Vegetables on Sushi Grade Brown Rice
Recipe prepared by: Romel Griarte, Executive Chef

Ingredients:

2 lbs – flank steak (sliced)
1 cup – broccoli (florets)
1 cup – carrots (sliced on a bias)
1 cup – red onions (sliced)
1/2 cup – red pepper (diced)
1/2 cup – yellow pepper (diced)
1 cup – baby bok choy (cut into halves)
1/2 cup – green onions (cut into bias)
1 tbsp – ginger (minced)
1 tbsp – garlic (minced)
1/4 tsp – dry chili flakes
1 tbsp – corn oil
1 tsp – sesame seed oil
1/2 tsp – white sesame seed
4 tbsp – light soy
1 tbsp – corn starch
1/2 cup - water
2 cup – sushi grade brown rice (cooked)
salt and pepper to taste

Directions:

  1. In a hot pan or wok, place your vegetable oil and start to build the flavors by adding your garlic, ginger and dry chili pepper flakes.
  2. Place the flank steak into the pan and sear for 2 to 3 minutes. Start adding all the vegetables into the pan (broccoli, carrots, red onions, yellow peppers, red peppers, baby bok choy). Season to taste.
  3. Add the soy sauce and sesame seed oil.
  4. Make a slurry by combining the water and corn starch together.
  5. Add the slurry to the pan.
  6. On a plate, place the cooked brown sushi grade rice in the middle, then top the rice with the stir-fry mixture.
  7. Garnish with green onions and white sesame seed.

Nutritional Content
Prepared by: Joe Arko, National Kickboxing Coach

  1. Flank Steak
    - Very lean cut of beef (not aged or marbled)
    - Aged meat has a lot of decay on it, pricier
    - Marbled meats is a fancy word for FATTTER!!!!  The higher fat content makes the steak more tender, but with a lot of added fat
    - 3oz flank steak has 24g protein and only 7g
  2. Broccoli
    - Most nutrient punch of any veggie
    - High in calcium, vitamin a and c
    - High in fiber, actually its half and half (half soluble, half insoluble)
    - High in phytonutrients, low calorie
  3. Peppers
    - Contain substances that elevate the body’s temperature for about 20 minutes after you eat it, making it a thermogenic food!
    Sesame seed oil
    - High smoke point, great for cooking
  4. Brown rice
    - low glycemic, and low glycemic load
Flat-Belly, Dairy-Free Pizza

Flat-Belly,Dairy-Free Pizza
Prepared by: Lyzabeth Lopez, Holistic Nutritionist

Ingredients:

All amounts to taste:
Rice based crust
Almond mozzarella cheese
Tomato sauce
Mushroom
Cooked chicken
Broccoli
Sugar snap peas

Directions:

  1. Add apple tomato sauce to rice based crust
  2. Slice chosen veggies or meat and place on the shell. Add cheese.
  3. Put in toaster oven or pre-heat oven to 350 and toast until brown.

Lyzabeth’s Nutritional Notes:

- Pizza is one of the most popular take-out options on the market.
- While it tastes good going down, it may not feel so good the next day.
- More than 60% of the population is believed to be lactose intolerant or allergic to dairy. Add that a huge percentage of the population is sensitive to wheat or gluten, and it makes for a whole lot of people feeling puffy and uncomfortable after a pizza snack or meal.
- No need to give up this delectable treat.
- Here is a new and fun option.
- The brown rice pita is low calorie, hypo-allergic and tasty. It will also provide you with an excellent source of complex carbs and fiber.
- For cheese there are a few options, if you cannot have any type of lactose or you are vegan, you can use rice, almond or soy cheese. Many people who are lactose intolerant can still eat sheep or goat cheese. For these people sheep or goat cheese mozzarella is a good option as it is less processed, and is much lower in lactose.

Healthy Berry Crumble

Healthy Berry Crumble
Prepared by: Lyzabeth Lopez, Holistic Nutritionist

Ingredients:

4 cups of your choice of fresh or frozen berries 1 tbsp lemon juice
¾ cup firmly packed brown sugar
| ½ cup of Quinoa Flour 1 tbsp cinnamon
½ cup of unsweetened peach/ mango sauce
½ cup organic 100% butter, plus a bit to grease pan.
1 cup of large flake whole oats

Directions:

  1. Pre-heat oven to 375 degrees. Grease pan with organic 100% butter.
  2. Spread the berries on the bottom of the pan so they cover the bottom. Sprinkle lemon juice over top.
  3. Kneed all other ingredients in a bowl with your hands. If it's not moist enough, add more peach/ mango sauce.
  4. Spread mixed ingredients over berries. Bake until the top is a golden brown, roughly 40 minutes. Serve hot!

Optional: serve with vanilla rice dream.

Lyzabeth’s Nutritional Notes

- Desserts can be full of empty calories and fat! This dessert not only tastes great, but it’s actually good for you.
- The berries provide antioxidants, vitamins, minerals and fiber.
- The quinoa flour is high in protein and healthy complex carbs
- Cinnamon not only tastes great, but it also helps with digestion
- I chose to use REAL brown sugar – most brown sugars are atually refined white sugar that has been dyed brown with the molasses added back! Real brown sugar has good vitamins like vitamin B for energy and the digestion of the sugar that you’re eating.

Peanut Butter Bar

Peanut Butter Bar
Prepared by: Lyzabeth Lopez, Holistic Nutritionist

Ingredients:

1 16oz. jar natural organic peanut butter (peanuts the only ingredient)
2 eggs
2 tsp baking soda
1 cup honey

Directions:

  1. Preheat oven to 350 degrees. Combine all of the ingredients in a large bowl and mix with an electric hand mixer until blended.
  2. Bake in a non-greased pan for around 15-20 minutes. They should be a beautiful golden brown color when done.
  3. You can have them plain, or dress them up for a special gathering, (ex. spread chocolate and peanut butter chips on the top before baking).
  4. Cut into bars and enjoy!

Lyzabeth’s Nutritional Notes:

- Here is a healthy, super tasty treat that you can make for the family or for fun occasions.
- This snack like most is high in calories and fat, is full of nutrients, but unlike most treats, it is void of the artificial colours, additives, preservatives and refined sugar that most treats are filled with.
- This treat offers good fats, protein, carbs, with high vitamin and mineral content.
- Peanuts are not actually nuts at all; they are actually part of the legume family and is high in heath healthy good fats.
- While peanut butter is a favorite, it can be easily for your favorite nut butter for example, hazelnut butter or almond butter. Each nut generally provides a good source of good fats, vitamin E, protein and fiber, but along with the taste, the nutrient profile will change as well. For example – walnuts are high in Omega 3 while almonds are high in vitamin E.

Wraps Gone Wild

Wraps Gone Wild
Recipe prepared by: Romel Griarte, Executive Chef

Ingredients:

4 oz – seared marinated beef flank steak (sliced)
2 oz – horseradish
1 tbsp – sautéed onions
1 tsp – Dijon mustard
1 leaf – Boston lettuce
2 pieces – tomato slice
3 pieces – whole wheat wrap
4 oz – cooked salmon (diced)
1 tbsp – onion (sliced)
1 tsp – capers
1 tsp – fresh dill (chopped)
1 tbsp – baby spinach
1 tsp – organic relish
4 oz – curried spiced chicken breast (diced)
1 tsp – organic fig compote
2 pieces – tomato
1 hand full – organic lettuce mix
1 tsp – goat cheese

Directions:

  1. Place all your first ingredients for your beef wrap (flank steak, horse radish, sautéed onions, Dijon mustard, Boston lettuce and sliced tomato) onto the whole wheat wrap.
    Take the wrap and roll the ingredients inside. Cut on a bias (slanted angle) and tie with raffia string.
  2. Place all your first ingredients for your salmon wrap (salmon, onions, capers, fresh dill, baby spinach, organic relish) onto the whole wheat wrap. Take the wrap and roll the ingredients inside. Grill the wrap for 2-3 minutes each side. Cut on a bias and tie with raffia string.
  3. Place all your first ingredients for your chicken wrap (chicken, fig compote, tomato, organic lettuce mix, goat cheese,) onto the whole wheat wrap. Take the wrap and roll the ingredients inside. Cut on a bias and tie with raffia string.

Nutritional Content
Prepare by: Joe Arko, National Kickboxing Coach

  1. Flank steak
    - 3ounces yields only 5g of fat and 17g of protein
    - 45% of your daily B12
  2. Whole wheat wrap
    - Many healthier versions of wraps to choose from, lower carb wraps are easier to find now
  3. Cooked salmon
    - 3ounces yields only 5g of fat and 17g of protein
  4. Chicken breast
    - 3 ounces yields 1g fat, 20g protein
  5. Goat cheese
    - 40% lower in fat, easier to digest for those that are lactose intolerant
 
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