TealfitPro Cookbook

TealFitPro

RECIPE BOOK 100+ easy recipes under 600 calories

Table of Contents Introduction

03

A note from Casey

04

Macronutrients

05

Breakfast

11

Soups

39

Salads

53

Handhelds

84

Sides

95

Mains

102

Snacks

146

Dips & Dressings

158

Sweet Treats

162

Introduction Congratulations!

What an amazing step you’ve just taken towards your goals!

You’re planning for a healthier future and should be SO proud of yourself for making positive steps!

NOW BESTIES, I am not known for being a chef nor a dietician BUT every recipe in this book is easy enough even I can make them! Some have more information than others as I have collected these over the years but ALL are healthy and delicious!

I hope you enjoy these simple recipes as much as I do and I cannot wait to see your take on them, have fun and make these your own!

Feel free to swap ingredients or add/subtract!

I personally am dairy free, eat limited gluten and have a tree nut allergy and use substitutions in almost ALL recipes. Feel free to email me for food substitution ideas at tealfitpro@gmail.com. All recipes will be the originals and will not feature my own dietary modifications.

To find the exact caloric value of your meal, use apps like myfitnesspal to track and save as its own recipe for easier future input.

Don’t forget to show off your cooking and tag us on social media @tealfitpro with your work! I can’t wait to see how you enjoy these recipes!

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Personal Preference I personally do not eat tree nuts, dairy or gluten when I can avoid it.

I wanted to make sure it was easy for readers to make the same substitutions. If you are living in Ontario, the best grocery stores to find these products are Walmart, Metro, Loblaws, Farmboy, if you’re feeling bougie you can go to Whole Foods.

For milk, butter, sour cream, cheese, ice cream, etc. I use lactose free alternatives. They are readily available in the same section as dairy!

It’s such an easy switch and a great way to start reducing your lactose consumption.

For gluten free alternatives to bread, I use the brand O’doughs. It’s calorie wise as well as gluten free! When using pasta, I use lentil alternatives which are available in the same aisle as dry pasta. A great substitution for tree nuts and nuts is seed butter and sunflower seeds!

Fun Fact *When you’re thirsty, your body sends the same signals as hunger. Whenever you feel hungry, have some water. If you’re still hungry after, eat until full, not past full.

Remember, straying is natural and living in a 80-20% healthy unhealthy split is the ideal! Be mindful and conscious of what you eat but not obsessive and self-deprecating.

Life is short, do your best but don’t make yourself miserable! Have compassion and have fun on your health journey!

Make good choices,

xo Coach Casey tealfitpro | 4

Macronutrients Carbs Carbs are a scary word to many because most people associate carbs immediately to fat gain. In order to lose body fat, maintain lean muscle and gain strength, carbs are going to be a staple in your diet. Things like brown rice, white rice, sweet potatoes, Russet Burbank potatoes, oatmeal and other non-processed carbohydrates are all perfect examples. Your body uses these foods to make glucose, which is your body's main energy source. Your Carbohydrates should make up anywhere from 45-50% of your daily Calories.

Protein Proteins are probably the most essential macronutrient that you should include in your diet whether cutting, maintaining, or bulking. With a clean cutting plan your protein should be taking around 20-30% of your daily caloric intake. Foods like lean red meat, chicken, fish, eggs/ egg whites, whey or vegan protein, tofu, Greek yogurt, cottage cheese are all great examples. Things like almonds, cashews, walnuts, pecans, peanuts and nut butters are also great additives to your protein intake as well as getting some healthy fats in.

Obviously, things like fatty red meats and sausages will need to be monitored during this phase in order to keep your fat loss on a downhill climb. But keep in mind, red meats have a series of benefits whereby it is not only a good source of protein but also of iron and other minerals.

Everything in moderation will do the body good!

Fats Fats are probably overlooked as a dietary need, especially healthy fats.

Within the cutting phase, you should be getting your fats from egg yolks, all varieties of nuts, olive oil, coconut oil, avocados, etc. Your fats should make up anywhere from 25-35% of your daily caloric intake.

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Fiber Fiber promotes the movement of material through your digestive system and increases stool bulk, this benefits those who struggle with constipation or irregular stools. You should be aiming for about 25g of fiber daily.

IF YOU WANT TO TRACK MACROS KEEP READING! If not please feel free to skip ahead.

I personally do not track macronutrients but I do want all my clients to have the tools they need.

How to Determine your Macros Take a DEEP breath! I know this is a lot of information to take in all at once, I am here to help you understand how this whole macro thing works. Once you start to apply these practices into your daily routine, you will then realize, this isn’t so bad after all, and it will become second nature. It may take a few days to adjust but we got this, babes!

First, grab a pencil, paper and a calculator!

We start by calculating your Basal Metabolic Rate (B.M.R). B.M.R. is the number of calories your body burns naturally to stay alive and in order to keep your body running efficiently. This level will vary among individuals depending on gender, age, activity level, body type and other factors. *Inches in the B.M.R. Calculation refers to your height. You can use google to find this number. Ex. What is 5.5 feet in inches?”

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Female 655 + (4.35 x ____ (lbs) + (4.7 x ____ (inches) – (4.7 x ____ (age) = ____ (B.M.R)

Male 66 + (6.23 x ____ (lbs) + (12.7 x ____ (inches) – (6.8 x ____ (age) = ____ (B.M.R)

Once we calculate your B.M.R the next step is to calculate your Total Daily Energy Expenditure (T.D.E.E.) You’re going to take your B.M.R and times it with the number associated with your activity level (light, moderate, or heavy).

Light Activity (13 Days/week): ______ (B.M.R.) x 1.375 = ______ (T.D.E.E.) Moderate Activity (35 days/week): ______ (B.M.R) x 1.55 = ______ (T.D.E.E.) Heavy Activity (67 days/week): ______ (B.M.R.) x 1.725 = ______ (T.D.E.E.) Next and final step is to calculate your Calorie deficit using your T.D.E.E. and desired calorie deficit (conservative, moderate, or aggressive.)

Very Conservative Deficit: .15 x _____ (T.D.E.E.) = _____ (Calorie Deficit) Conservative Deficit: .20 x _____ (T.D.E.E.) = _____ (Calorie Deficit) Moderate Deficit: .25 x _____ (T.D.E.E.) = _____ (Calorie Deficit) Aggressive Deficit: .30 x _____ (T.D.E.E.) = _____ (Calorie Deficit) Last and final step is to take your T.D.E.E subtract it from your caloric deficit, and you will find your personalized calorie intake.

T.D.E.E. – Caloric Deficit = Calorie Intake

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Once you have your calorie intake determined, you will determine your calorie intake by the deficit you desire. (We Suggest starting off with a very conservative to conservative deficit the first 6 weeks, and then going into a moderate to aggressive deficit the last 6 weeks, to ensure we are in a slight deficit of calories, and to be sure we are maintaining strength and lean mass throughout the coming weeks) This will put us on track to lose .5lb 1.5lbs per week. Very sustainable for longevity.

Protein has 4 calories per gram Fat has 9 calories per gram Carbs have 4 calories per gram Alcohol has 7 calories per gram.

Now that we have your calories set, we will be setting your personalized daily macros.

Setting Protein The general recommendation of how much protein is optimal in order to maintain or increase muscle mass ranges between .81.2 grams of protein per pound of body weight.

For example, for a 140 lb. individual his/ her recommended daily protein would be somewhere between 112 and 168. We like sticking to 1g of protein per lb. of body weight.

EX: 140lb x 1g protein = 140g of protein DETERMINE YOUR DIETARY FAT INTAKE Once you have set your protein needs, it is time to determine how many grams of fat and carbohydrates you want to consume.

(Subtract the calories from protein from your maintenance) EX: daily caloric intake 2,200 (protein contains (4) calories per gram) 140 g of protein = 140 x (4) = 560 calories from protein Which means you would have 1,640 calories remaining to split between fats and carbohydrates. tealfitpro | 8

I have learned, researched and experienced that 45% fat and 55% carbohydrates is a sweet spot for your remaining calories. But technically you can play with the percentages and find what works best for you.

If you prefer eating fatty foods, eggs, nuts, nut butters, avocado etc., then you would want to set your fat intake at the higher end. If you prefer carbohydrates, then you would set your fats lower.

EX: 1,640 remaining for carbohydrates and fats. fats contain (9) calories per gram) Lets set your fats at (45%) of your remaining calories EX: 1,640 x (45%) = 738 calories towards fats 738 / (9) = 82 grams of fats Calculating Daily Carbohydrate Intake After setting your calorie goal, protein and fat intake, lastly you want to calculate how many grams of carbohydrates you will consume daily.

For this example, we are using 45% fat and (55%) carbohydrates for the remaining calories. (carbs contain (4) calories per gram) Lets set your carbs at (55%) of your remaining calories EX: 1,640 x (.55) = 902 calories for carbs 902 / (4) = 225 g of carbs EX: Your daily macros would be: 140g protein 225g carbohydrates 82g fat (SHOWN ABOVE IS AN EXAMPLE OF HOW YOU WOULD DETERMINE YOUR OWN MACROS) For the first 6 weeks of this program you will stick to your original macros of being in a 300 calorie deficit, while performing some cardio.

This will have you on track to losing ½ a pound to a 1 pound a week.

Going into week 7 we will be dropping your overall intake by another 200 calories while increasing the intensity of our workouts and following the same steps above to create your new macro breakdown.

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After determining your macros, it will be time to put them to use.

Download the app “My Fitness Pal” and set up an account. Follow the steps by putting in your personal information and goals. It will then spit out macros that it would like you to reach.

DISREGARD THESE MACROS AND CONTINUE FOLLOWING THESE STEPS 1. Click the home button in the bottom left hand corner 2. Click the more ... button in the bottom right hand corner 3. Click goals 4. Click calorie and macronutrient goals 5. Click calories, and input your personalized calories that you determined above 6. Click carbohydrates 7. Click gram, and input your carbohydrate goal that you determined above 8. Followed by inputting your protein goal that you determined above 9. Followed by determining your fats goal that you determined above

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BREAK FAST

Strawberry Rhubarb Chia Overnight Oat Parfait

makes 2 servings

Ingredients

1 c whole rolled oats 1 c almond milk Pinch of salt Drizzle of maple syrup, optional for sweeter oats Strawberry Rhubarb Chia Jam (makes almost 2 c) 2 c chopped strawberries 1 c chopped rhubarb (about 1 stalk, ends trimmed) ½ tsp lemon juice Pinch of salt 1 ½ to 2 tbsp maple syrup 2 tbsp chia seeds

For serving (optional) Maple syrup Granola Coconut Cream

Instructions

1.Make the jam. In a small saucepan over med heat, simmer the strawberries, rhubarb, lemon juice, and salt for 10 mins, stirring often so that the fruit doesn't burn to the bottom of the pot.

Remove from the heat and stir in the maple syrup and chia seeds. Let cool to room temperature, 20-30 mins (the rhubarb will continue to soften). Transfer to a jar and chill for at least an hour.

2.Make the oats. Divide the oats into 2 glass jars, pour in the almond milk, a pinch of salt, and maple syrup, if desired.

Stir, cover, and chill overnight.

3.In the morning, assemble oat jars with a generous scoop of the chia jam.

4.If desired, serve with granola, (the crunch is a nice contrast to the soft oats), maple syrup for extra sweetness, and coconut cream if you’re feeling like a decadent breakfast

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Farmers Market Breakfast Bowl Ingredients

spiced ‘riced’ carrots

2 med. carrots 2 tsp lemon juice 1 tsp extravirgin olive oil ¼ tsp cumin ¼ tsp coriander sea salt freshly ground black pepper

green goddess sauce makes extra

for the bowls

handful of salad greens 1 med beet, shredded or very finely diced 4 radishes, thinly sliced 2 small tomatoes, sliced into wedges 2 soft boiled eggs* extra-virgin olive oil, for drizzling sea salt freshly ground black pepper

2 c whole milk Greek yogurt 2 tbsp lemon juice 2 tbsp extra-virgin olive oil 2 garlic cloves ½ tsp sea salt ⅓ c chives, reserve some for garnish ⅓ c fresh basil ¼ c fresh mint freshly ground black pepper

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Instruction 1.Make the spiced carrot salad: Grate the carrots (easiest using the grating plate in a food processor). Transfer the carrots to a small bowl and toss with the lemon juice, olive oil, cumin, coriander, and pinches of salt and pepper. Set aside and wipe out your food processor.

2.Make the yogurt green goddess sauce: In the KitchenAid® 7 c Food Processor, puree the yogurt, lemon juice, olive oil, garlic, and salt until combined. Add the chives, basil, and mint and pulse until just combined.

3.Assemble the bowls with the salad greens, carrots, shredded beet, radishes, tomatoes, and soft boiled eggs. Drizzle the bowls with olive oil and season with salt and pepper. Serve with dollops of the yogurt sauce.

4.Chill remaining yogurt sauce for 3-4 days. It’s great for dipping vegetables, spreading on sandwiches, or dolloping onto salads.

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Baked Eggs with Potato and Spinach Ingredients

1 c sautéed spinach ½ c roasted potatoes with garlic 2 eggs salt and pepper to taste

Instruction

1.*Preheat your oven to 350°F and spray or grease a small baking dish 2. Spread your spinach evenly on the bottom of the dish.

3. Layer your potatoes over the spinach 4. Crack your eggs next to each other over the vegetables.

5. Season with salt and pepper.

6. Bake for about 30-35 mins.

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Banana Cinnamon Overnight Oats Ingredients

½ c rolled oats ½ c almond or oat milk ¼ c lactose free Greek yogurt 1 tbsp of chia seeds 2 tbsp of honey ¼ tsp of vanilla extract ½ banana sliced 1 tbsp of cinnamon

Instruction

1.Mix all ingredients 2.Pour into a jar or a container 3.Leave overnight

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Blueberry Pancake Smoothie

Ingredients 1 c unsweetened almond milk 1 med banana ½ c frozen unsweetened blueberries ¼ c instant plain oatmeal 1 tsp maple syrup ½ tsp ground cinnamon dash of sea salt

Instruction

1.Add all ingredients together 2.Blend until preferred consistency 3.Enjoy!

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Protein Oatmeal Ingredients

½ c steel cut oats 1 tsp of peanut butter 1 scoop of vanilla protein powder

Instruction

1.Mix all ingredients 2.Add boiling water to preferred consistency 3.Enjoy!

optional** 1 tsp brown sugar Sprinkle of cinnamon 1 serving of the fruit of your choice on side or mixed in

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Avocado Toast Ingredients

2 slices Ezekiel Bread Toasted 2 eggs sliced cherry tomatoes 1 mashed Avocado ¼ c arugula

Instructions

1. Toast bread 2. Scramble or boil eggs 3. Slice tomatoes 4. Mash avocado 5. Top the bread with the eggs and vegetables 6. Salt and pepper to taste 7.Top with hot sauce if you're feeling spicy

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Spinach and Prosciutto Frittata Muffins Ingredients

½ c Lactose free milk 6 lg. eggs ¾ c soft goat cheese, crumbled ½ c baby spinach, wilted and chopped ½ c roasted red pepper, diced ¼ c prosciutto, sliced into ribbons

Instructions

1.Preheat the oven to 350°F 2.Spray a muffin pan with nonstick cooking spray.

3.In a large bowl, beat eggs, milk, ¼ tsp salt and ⅛ tsp black pepper.

4.Stir in cheese, spinach and roasted red pepper.

5.Divide batter among muffin pan cups (about ¼ c each) 6.Top with prosciutto 7.Bake for 20-25 mins, or until just set in the center.

8.Cool on rack for 5 mins, then remove from pan. Serve warm.

Can be refrigerated for up to 4 days; microwave on High 30 seconds to reheat.

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Yogurt Toast Ingredients

½ c blueberries, plus more for sprinkling 1 tbsp honey ½ tsp pure vanilla extract 1 (6 to 7oz.) container plain or vanilla Greek yogurt 1 lg. egg 4 slices bread Kosher salt

Instruction

1.Heat oven to 400°F. 2.In a large bowl, coarsely mash blueberries with honey and vanilla.

3.Add yogurt and mix to combine.

4.Add egg and mix until fully incorporated.

5.Place bread on a rimmed baking sheet and spoon yogurt mixture on top, pushing it to the edges without letting it spill over.

Sprinkle with additional blueberries and a pinch of salt.

6.Bake until the yogurt on top is just set, 12-15 min.

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Lime Coconut Smoothie Bowl Ingredients

1 med. banana, peeled and frozen 1 c fresh baby spinach ½ c ice cubes ½ c cubed fresh pineapple ½ c chopped peeled mango or frozen mango chunks ½ c plain Greek yogurt ¼ c sweetened shredded coconut 3 tbsp honey 2 tsp grated lime zest 1 tsp lime juice ½ tsp vanilla extract

Instructions

1.Place the first 11 ingredients in a blender; if desired, add cream cheese.

2. Cover and process until smooth.

3.Pour into chilled bowls.

4.Serve immediately, with optional toppings as desired.

Optional lime wedges, sliced banana, sliced almonds, granola, dark chocolate chips and additional shredded coconut, spreadable cream cheese

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PB&J Overnight Oats Ingredients

½ c rolled oats ½ c lactose free milk ¼ c lactose free Greek yogurt 1 tbsp of chia seeds 1 tbsp of honey ¼ tsp of vanilla extract 6 sliced strawberries 1 tbsp of peanut butter or wow butter

Instructions Mix & leave overnight in a jar or container and eat in the morning, this allows the oats to soften

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Ultimate Breakfast Burritos Ingredients 1 tsp olive oil ½ c chopped fresh mushrooms ¼ c chopped green pepper ¼ c chopped sweet red pepper 1 c egg substitute ¼ tsp pepper 2 whole wheat tortillas (8 inches), warmed ¼ c shredded reduced fat cheddar cheese 2 tbsp salsa 2 tbsp lactose free sour cream

Instructions 1.In a small nonstick skillet, heat oil over med-high heat. Add vegetables; cook and stir until tender. Remove from pan; keep warm.

2.Add egg substitute and pepper to the same skillet; cook and stir over med heat until eggs are thickened and no liquid egg remains.

Remove from heat.

3.Spoon vegetable mixture and scrambled eggs across center of each tortilla; top with cheese, salsa and sour cream.

Fold bottom and sides of tortilla over filling and roll up.

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Lemon Chia Seed Parfaits Ingredients

2 c reduced fat plain Greek yogurt ¼ c agave nectar or honey 2 tbsp lemon juice 2 tsp grated lemon zest 2 tbsp chia seeds or ground flaxseed 1 tsp vanilla extract 1 c fresh raspberries 1 c fresh blueberries

Instructions

1.Combine the first 6 ingredients.

2.Layer half the yogurt mixture into 4 small parfait glasses or custard cups.

3. Top with half the berries.

4. Repeat layers.

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Hash Brown Quiche Cups Ingredients

1 lg. egg ¼ tsp salt ⅛ tsp pepper 2 c frozen shredded hash brown potatoes, thawed ¼ c shredded Asiago cheese

Filling

3 lg. eggs 1 tbsp minced fresh chives ⅓ c shredded Colby Monterey Jack cheese ⅓ c fresh baby spinach, thinly sliced 2 bacon strips, cooked and crumbled

Instructions

1.Preheat the oven to 400°F. 2.Grease 8 muffin c.

3.In a bowl, whisk egg, salt and pepper until blended; stir in potatoes and Asiago cheese.

4.To form crusts, press about ¼ c potato mixture onto bottom and up sides of each prepared muffin c.

5.Bake until light golden brown, 14-17 mins.

6.For filling, in a small bowl, whisk eggs and chives until blended; stir in cheese and spinach.

7.Spoon into crusts; top with bacon.

8.Bake until a knife inserted in the center comes out clean, 68 mins

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Ham Muffinwiches Ingredients

1 lg. egg, room temperature, lightly beaten ⅓ c 2% milk 1 tbsp canola oil ⅛ tsp ground mustard 1 package (8.5 oz) cornbread/muffin mix 1 c chopped fully cooked ham 2 green onions, thinly sliced 2 tbps shredded cheddar cheese

Instructions

1.Preheat the oven to 400°F. 2. Whisk together the first 4 ingredients.

3.Add muffin mix; stir just until moistened.

4.Fold in ham and green onions.

5.Fill 8 greased or paper lined muffin cups half full.

6.Bake until a toothpick inserted in the center comes out clean, 15-20 mins.

7. Immediately sprinkle it with cheese.

8.Cool 5 mins before removing from pan to a wire rack. Serve warm.

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Feta Scrambled Egg Wraps Ingredients

1 ½ c southwestern style egg substitute ¾ c crumbled feta cheese 2 tbps sliced pepperoncini, chopped 4 whole wheat tortillas (8in), warmed

Instructions

1.Place a large skillet coated with cooking spray over med heat on the stove.

2.Pour in egg substitute; cook and stir until thickened and no liquid egg remains.

3.Gently stir in cheese and pepperoncini, heat through.

4.Serve in tortillas.

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Fruit Filled French Toast Wraps Ingredients

¾ c vanilla yogurt ⅔ c sliced ripe banana 1 lg. egg ¼ c lactose free milk 1 tsp ground cinnamon ½ tsp ground nutmeg 2 whole wheat tortillas (8 in) 2 tsp lactose free butter or margarine ⅔ c sliced strawberries ⅔ c blueberries ¼ c granola

Instructions

1.In a small bowl, combine yogurt and banana. In a shallow bowl, whisk egg, milk, cinnamon and nutmeg.

2.Dip both sides of each tortilla in egg mixture. In a skillet, heat butter over medhigh heat. Add tortilla; cook until golden brown, 12 mins on each side.

3.Spoon yogurt mixture down center of tortillas; top with strawberries, blueberries and granola. Roll up each tortilla. If desired, top with additional yogurt, berries and granola. tealfitpro | 29

Protein Waffles Ingredients

2 lg. eggs ½ c Greek yogurt 1 scoop protein powder 2 tbsp milk of choice 1 tsp vanilla extract ½ tsp baking powder ½ tsp baking soda ¼ tsp salt ½ tsp maple syrup

Instructions

1.Preheat waffle iron to medhigh heat, spray with cooking spray.

2.Combine all ingredients in a large bowl, and blend well.

3.Cook in waffle iron, top with fruit or choice of nut butter.

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Avocado Pineapple Muffins Ingredients

⅔ c cubed ripe avocado 3 lg. eggs ¼ c honey 2 tbps canola oil 1 can (8 oz) unsweetened crushed pineapple, undrained 2 c all purpose flour ½ tsp salt ½ tsp baking powder ½ tsp baking soda ½ tsp ground cinnamon

Instructions

1.Preheat the oven to 375°F. 2.In a large bowl, beat avocado until only small lumps remain.

Add eggs, honey and oil; beat until blended. Stir in pineapple.

3.In another bowl, whisk flour, salt, baking powder, baking soda and cinnamon. Add to avocado mixture; stir just until moistened.

4.Fold in ½ c pecans.

5.Fill greased or foil lined muffin pan; Bake until a toothpick inserted in the center comes out clean, 20-25 mins.

6.Cool 5 mins before removing from pan to a wire rack. Serve warm.

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Quinoa Pear Breakfast Bake Ingredients

1 c water ¼ c quinoa, rinsed ¼ c mashed peeled ripe pear 1 tbsp honey ¼ tsp ground cinnamon ¼ tsp vanilla extract Dash ground ginger Dash ground nutmeg TOPPING: ¼ c sliced almonds * optional 1 tbsp brown sugar 1 tbsp butter, softened Plain Greek yogurt, optional

Instructions

1.Preheat the oven to 350°F. 2.In a small bowl, combine the first 8 ingredients; transfer to a greased 3 c baking dish.

3.Cover and bake for 50 mins.

4.In another small bowl, combine almonds, brown sugar, butter; sprinkle over quinoa mixture.

5.Bake, uncovered, until lightly browned, 5-10 mins longer.

Let stand for 10 mins before serving.

If desired, serve with yogurt.

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Sweet Potato Egg Skillet Ingredients

2 tbsp butter 2 med. sweet potatoes, peeled and shredded (about 4 c) 1 garlic clove, minced ½ tsp salt, divided ⅛ tsp dried thyme 2 c fresh baby spinach 4 lg. eggs ⅛ tsp coarsely ground pepper

Instructions

1.In a large castiron or other heavy skillet, heat the butter over low heat.

2.Add sweet potatoes, garlic, ¼ tsp salt and thyme; cook, covered, until potatoes are almost tender, 45 mins, stirring occasionally.

3.Stir in spinach just until wilted, 23 mins.

4.With the back of a spoon, make 4 wells in potato mixture.

5.Break an egg into each well.

Sprinkle eggs with pepper and remaining ¼ tsp salt.

6.Cook, covered, over medlow heat until egg whites are set and yolks begin to thicken but are not hard, 57 mins. tealfitpro | 33

Turkish Eggs with Greek Yogurt Ingredients

1 c Greek yogurt, room temperature 1 small garlic clove, finely grated 3 tbsp unsalted butter or olive oil (or a combination of both) 1 tbsp Aleppo pepper (or 1 tsp redpepper flakes) 4 lg. eggs 2 tbsp white vinegar Salt and pepper Chopped fresh dill or parsley leaves (optional), for garnish Toasted crusty bread or flatbread, for serving

Instructions

1.Bring a med saucepan of water to a simmer over med heat.

2.Garlic Yogurt: In a small bowl, stir together the yogurt and garlic.

Divide between two shallow bowls, using the back of a spoon to spread it out.

3.In a small saucepan or skillet, heat the butter or olive oil over med. Add the Aleppo pepper and stir until fragrant, about 30 seconds; remove from heat.

4.Crack the eggs into four separate small bowls. Add the vinegar to the simmering water.

5.Using a slotted spoon, give the water a swirl, then gently add one egg at a time, trying to space them evenly apart. Cook the eggs just until the whites are cooked through, 2-3 mins.

6.Using the slotted spoon, transfer 2 eggs to each bowl of yogurt, lifting out one at a time and dabbing underneath the spoon with a folded paper towel to remove excess water.

7.Season the eggs with salt and pepper, then drizzle with the spiced butter and sprinkle with herbs, if using. Serve with bread. tealfitpro | 35

Peanut Butter Banana Pancakes Ingredients

1 lg. very ripe banana ⅓ c creamy peanut butter 1 tsp pure vanilla extract 2 c favorite pancake mix (plus any ingredients needed to make it) 1 tbsp unsweetened cocoa powder Vanilla, for serving Banana slices, for serving Toasted nuts, for serving Honey, for serving

Instructions

1.Mash banana with any liquid or eggs mix packaging calls for. Stir in peanut butter and vanilla.

2.Combine pancake mix and cocoa; stir in banana mixture until just blended. Cook per package directions.

3.Serve with yogurt, banana, nuts, and honey if desired.

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Casey’s Cucumber Everything Bagel Ingredients

2 O'doughs gluten free everything bagels 2 tbsp lactose free cream cheese Half cucumber sliced

Instructions

1.Garnish bagel with sliced cucumbers and add salt/pepper for taste if needed.

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Banana Protein Muffins Recipe

Ingredients

3 ripe bananas (mashed) 2 lg eggs 1 tsp vanilla extract ¼ c honey (or maple syrup) ½ c plain Greek yogurt (or non-dairy yogurt) 1 c rolled oats (or oat flour) ½ c almond flour ¼ c vanilla protein powder (whey or plant-based) 1 tsp baking soda 1 tsp baking powder 1 tsp cinnamon ¼ tsp salt Optional add-ins: ¼ c dark chocolate chips, nuts, or dried fruit

Instructions

1.Preheat oven to 350°F and line a muffin pan.

2.In a large mixing bowl, mash the bananas until smooth. Whisk in the eggs, vanilla extract, honey, and Greek yogurt until well combined.

3.In a separate bowl, mix together the oats, almond flour, protein powder, baking soda, baking powder, cinnamon, and salt.

4.Combine wet and dry ingredients, then fold in desired add ins.

5.Fill muffin tin ¾ full and bake for 18-20 mins. tealfitpro | 38

SOUPS

Air Fryer Squash Soup Instructions

Ingredients

2 ½ lb butternut squash, peeled, cut into 1inch pieces 2 med. carrots, cut into 1inch pieces 1 large onion, cut into ½ inch thick wedges 4 cloves garlic, 2 whole and 2 thinly sliced, divided 1 Fresno chile, seeded 4 sprigs fresh thyme 4 tbsp olive oil, divided Kosher salt 2 tbsp pepitas ¼ tsp smoked paprika

1.In a large bowl, toss squash, carrots, onion, whole garlic cloves, chile, thyme, 2 tbsp oil and ¾ tsp salt.

2.Transfer to an airfryer basket and airfry at 400°F, shaking basket occasionally, until vegetables are tender, 30 mins. Discard thyme sprigs.

3.Meanwhile, in a small skillet on med, cook sliced garlic in remaining 2 tbsp oil, stirring, until garlic begins to lightly brown around the edges, 2 mins. Add pepitas and paprika and a pinch of salt and cook for 1 min; transfer to a bowl.

4.Transfer all but ½ c squash to a blender, add 1 c water and puree, gradually adding 3 more cups water, pureeing until smooth. Serve topped with sour cream and spiced pepitas and with crusty bread if desired.

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Ingredients

Loaded Potato Soup

Water , enough to cover the potatoes and boil 4 lg russet or golden potatoes 8 slices of bacon, cooked and crumbled 2 ½ c chicken stock, you can also use chicken broth 1 c cold water ¾ c cheddar cheese, plus more for topping optional ¾ c heavy whipping cream ½ c butter ⅓ c all-purpose flour ¼ c green onion, diced ½ sweet yellow onion, diced optional ½ tsp salt ½ tsp pepper

Instructions

Dice potatoes into bite-sized pieces and boiling them until they’re tender. Set aside In a large pot, combine the broth, onions, salt, pepper, and water. Bring the mixture to a gentle simmer over med heat, cook for 20 mins.

In a separate saucepan, melt ½ cup of butter over med heat. Once melted, gradually whisk in ⅓ cup of flour until a smooth paste forms.

Cook for 2-3 mins.

Slowly incorporate the roux into the simmering broth, whisking continuously to prevent lumps from forming.

Pour in approximately ¾ cups of heavy cream, stirring gently as you do.

Allow the soup to simmer for an additional 20 mins, stirring occasionally to ensure it doesn’t stick to the bottom of the pot.

Once the soup has thickened, gently add the diced potatoes. Stir well.

Ladle the soup into bowls and garnish each serving with a generous sprinkle of Colby-Monterey Jack cheese, crispy bacon bits, and finely chopped green onions. tealfitpro | 41

Zuppa Toscana Soup

Ingredients

1 pound ground Italian sausage, hot or mild 1 tbsp butter 1 small yellow onion, diced 3 cloves garlic, minced 1 tsp hot sauce 1 tsp soy sauce, can sub Worcestershire sauce 3 tbsp flour 5 c chicken broth 1 c heavy cream 3-4 small russet potatoes, about 1 lb.

3 c kale, roughly chopped 1 tsp EACH: mustard powder, dried parsley ½ tsp EACH: dried oregano, dried basil 1 Pinch of red pepper flakes, optional Grated Parmesan Roughly Chopped Bacon

Instructions

1.Cook sausage in a large soup pot over med heat until cooked through, about 10 mins. Reserve 1 tbsp drippings and set the sausage aside.

2.Add the drippings and butter to the soup pot and add the onions. Cook over med heat until softened, about 5 mins. Add the garlic, hot sauce, soy sauce, and seasonings, cook for 1 more min.

3.Add the flour and stir continuously for 2 mins.

4.Add the chicken broth slowly, stirring continuously. Add the heavy cream in the same manner. Bring to a boil, then reduce to a simmer.

5.Cut potatoes in half lengthwise, then cut into ¼-inch slices. Add to the soup along with sausage.

6.Simmer for 10 mins, or until the potatoes are nearly fork tender. Stir in the kale and simmer for 5 more mins.

7.Garnish with red pepper flakes, grated Parmesan, and chopped bacon. tealfitpro | 43

Mason Jar Instant Noodles Ingredients

1 ½ tsp vegetable bouillon base ¼ tsp grated fresh ginger 1 tbsp warm water 1 bundle (about 1½ ounces) instant rice vermicelli ¼ c kimchi, roughly chopped ¼ c shelled edamame, thawed if frozen 1 c baby spinach 2 cremini mushrooms, very thinly sliced 1 scallion, thinly sliced 2 ½ c boiling water

Instructions

1.In a 32-ounce wide-mouth mason jar or other heat proof jar, combine bouillon base and ginger. Stir in warm water. Add noodles.

2.Add to the jar in the following order: kimchi, edamame, spinach, mushrooms, and scallion; screw on lid.

3.Refrigerate overnight if desired.

4.If refrigerated, let the jar sit for 20 mins at room temperature. When ready to serve, pour boiling water over ingredients and cover with a lid. Let sit until noodles are tender, 3-4 mins, then stir to combine.

tealfitpro | 44

Creamy Hungarian Mushroom Soup Ingredients

2 tbsp (40 g) unsalted butter 1 lg onion, diced 1 ½ lb mushrooms 3-4 garlic cloves, crushed 2 tbsp Hungarian paprika 1 tbsp dried dill 1 tbsp tamari soy sauce 2 c (500 ml) vegetable stock 1 c (250 ml) milk 2 tbsp plain flour 1 tbsp lemon juice ½ c (100 ml) sour cream Salt and pepper to taste

Instructions

1.In a large pot or Dutch Oven, melt the butter over med heat. Add onion and sauté for about 5 mins until translucent.

2.Add the sliced mushrooms to the pot and cook for about 5-10 mins.

3.Stir in the crushed garlic, paprika, dill, and tamari. Cook for another 2 mins, stirring occasionally.

4.Pour in the vegetable stock, bring the mixture to a boil, then reduce the heat and simmer for 5 mins.

5.In a separate bowl, whisk together the milk and flour until smooth.

6.Slowly pour the milk and flour mixture into the simmering soup, stirring constantly to combine. Cook for another 5-10 mins until the soup thickens slightly.

7.Remove from heat and stir in 1 tbsp of lemon juice.

8.In a small bowl, mix together the sour cream with a few spoonfuls of the hot soup to temper the cream.

9.Gradually stir the tempered sour cream mixture, combine well 10.Season to taste. tealfitpro | 45

Cauliflower Chicken Soup Ingredients 8 oz/ 250g chicken breast, cooked 2½ cups cauliflower florets 1 carrot, chopped 1½ tbsp ginger, grated 1 small onion, chopped 2 garlic cloves, minced ½ tsp turmeric ½ tsp black pepper 1 tsp dried mint 2 tbsp olive oil salt and more black pepper to taste

Instructions

1.Heat 1 tbsp olive oil, onion, garlic, turmeric, black pepper and saute for 2-3 mins in a small cooking pot.

2.Add the cauliflower and 2 cups of chicken broth (or water and some salt). Cover and cook at med-high for around mins.

1.Heat 1 tbsp7olive oil, onion, garlic, turmeric, black pepper and saute 3.Add themins ginger, carrotpot. and for 2-3 in amint smalland cooking cookthe for cauliflower another 5 mins untilofallchicken broth (or water and some 2.Add and 2orcups the Then, blend salt).carrot Coverhas andsoftened. cook at med-high for around 7 mins. the soup halfway using 3.Add the ginger, mint andancarrot and cook for another 5 mins or until all the carrot has softened. Then, blend the soup halfway using immersion blender. This will make the soup thicken, but won't make it too creamy 4.Add in the chicken, salt and pepper if needed and about 1 more cup of broth (or water). Cook for 5-6 more mins allowing the flavors to combine, add a tbsp of olive oil and serve. tealfitpro | 46

Anti-Inflammatory Golden Soup Ingredients

with Turmeric

4 tbsp Avocado Oil, divided 1 lg head of cauliflower, cut into bite-size florets 3 c Butternut Squash, cubed 1 15 oz Can of Chickpeas, drained and rinsed 1 yellow onion, chopped 1 tsp garlic cloves, minced 2 celery stalks, chopped 4 carrot stalks, peeled and chopped 1 c raw cashews 1 tbsp ground tumeric 1½ tsp EACH of coriander and cumin 1 tsp EACH of ground ginger, black pepper, and cinnamon 1½ tsp sea salt ¼ tsp nutmeg 6 c vegetable broth Pinch of cayenne pepper (optional, for spice) Juice of 1 lemon (optional, for tanginess)

Instructions

1.Preheat oven to 400°F. 2.Add all soup spices to a small bowl and mix to combine. Set aside.

3.In a mixing bowl, add half of the butternut squash, half of the cauliflower florets, and chickpeas. Add 2 tbsp of avocado oil over top.

Season, to taste, with your desired seasonings. Toss until the vegetables and chickpeas are fully coated with the oil and seasonings.

Pour on lined baking sheet, bake for 20-25 mins or until tender.

4.In a large soup pot over med heat, add remaining avocado oil along with the onion. Saute until translucent. Then, add in the minced garlic and saute another 2-3 mins. Next, add in the celery, carrots, cashews, remaining cauliflower florets, and remaining butternut squash.

Continue sauteeing for 5 mins. Add in all the spices and toss to combine, saute another 2-3 mins). tealfitpro | 47

Continue sauteeing for 5 mins. Add in all the spices and toss to combine, saute another 2-3 mins).

5.Pour the vegetable broth into the soup pot. Turn heat to high and bring to a light boil. Then, reduce the heat to low-med, cover pot with a lid, and let simmer for about 20 mins or until the vegetables are tender.

6.Once the vegetables are tender, transfer the soup in small batches into a blender, blending it every time you add 2-3 scoops, until all of the soup has been blended. Transfer blended soup back into the soup pot to keep warm. At this point, check to see if the soup needs more sea salt or other seasonings. Feel free to add in some cayenne (for spice) or lemon juice (for tanginess).

7.When ready to serve, transfer soup to a bowl and top with the roasted vegetables.

Detox Immune-Boosting Soup Ingredients

2 tbsp olive oil 1 onion, chopped 3 lg celery stalks, chopped 2 lg carrots, peeled and chopped 1 c mushrooms, sliced 10 cloves garlic, minced 8 c chicken stock 2 bay leaves ½ tsp turmeric ½ tsp crushed red pepper 1½ tsp sea salt 1 (15 oz) can chickpeas, drained and rinsed 3 c shredded rotisserie chicken 2 c baby kale leaves

Instructions

1.In a large pot or dutch oven, heat oil over med-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 mins. Add mushrooms and garlic, cooking another 3 mins.

2.Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 mins.

3.Add kale, cover and simmer an additional 5 mins. Discard bay leaves, serve and enjoy!

tealfitpro | 49

Slow Roasted Carrot Soup Ingredients

1 onion 5-6 carrots 1 head of garlic 2 c water or veggie stock ½ tsp turmeric ½ tsp ground cumin ½ thumb-sized nub of ginger olive oil salt and pepper

Instructions

1.Preheat oven to 375°F. 2.While this is heating, peel and cut carrots in half, length wise. Add them into large casserole dish.

3.Cut the onion into quarters, and the top off of the garlic, add to casserole dish and drizzle generously with oil, and season.

Bake until carrots are fork tender.

4.Squeeze roasted garlic out of skin, transfer vegetables into a heat safe blender, add spices and ginger, along with the broth or water.

5.Blend until smooth. Season to taste and enjoy.

If you do not have a heat safe blender, you can alternatively use an immersion blender.

tealfitpro | 50

Tuscan White Bean Soup Ingredients

¼ cup extra virgin olive oil 3 med shallots finely chopped 5 cloves garlic minced 2 carrots chopped into coins 2 stalks celery diced 1 tbsp tomato paste 2 tsp kosher salt 1 tsp basil 1 tsp oregano 1 tsp parsley 1 tsp thyme 1 tsp red pepper flakes ½ tsp black pepper 2 15 oz cans cannellini beans, drained 2 bay leaves 4 c water 3 c fresh spinach

Instructions

1.In a large pot or Dutch oven, heat olive oil, shallots, and garlic over med heat. Partially cover with a lid and cook, stirring occasionally, for 5-6 mins until the shallots and garlic turn translucent.

2.Add carrots and celery. Continue cooking for an additional 10 mins, stirring occasionally. Allow this sofrito mixture to sauté thoroughly.

3.Once the sofrito reduces, stir in the tomato paste, salt, and spices. Cook for 5 mins, letting the spices bloom and the tomato paste lose its raw edge.

4.Add the beans, bay leaves, and water. Stir well. Cover partially, reduce heat to med-low, and let the soup simmer for 20 mins.

5.Blend 1 c of the soup in a blender or use an immersion blender. Return the blended portion to the pot, add the spinach, and stir. Once spinach is wilted, its ready to serve. tealfitpro | 51

Turmeric Coconut Butternut Squash Soup Ingredients

2 butternut squashes, cut into 1 cm chunks (reserve the seeds) 1 onion, cut into eighths 20g ginger, thinly sliced 1 tbsp ground turmeric extra-virgin olive oil 1 garlic bulb, top removed 400g canned chickpeas, drained 1 tsp cumin seeds 400ml tinned good-quality coconut milk 400ml vegetable stock 4 tbsp ghee 15g fresh ginger, cut into thick matchsticks 1 red chilli, thinly sliced small handful fresh coriander

Instructions

1.Heat your oven to 390°C. Place the butternut squash, onion, ginger and ground turmeric on lined baking sheet. Season with salt and pepper, drizzle with olive oil and toss to coat. Add garlic bulb, season with salt and pepper and drizzle with olive oil. Roast for 35 mins.

2.Place the chickpeas, reserved butternut squash seeds and cumin seeds in a separate baking sheet. Season with salt and pepper, drizzle with olive oil and toss to coat. Roast for 30 mins.

3.Add the coconut milk and vegetable stock, season with salt and pepper and blend until smooth. Transfer to a saucepan and simmer over med heat for 5 mins.

4.Meanwhile, melt the ghee in a small saucepan. Add the ginger and chilli and cook, stirring frequently, for 2 mins. Garnish and serve. tealfitpro | 52

SALADS

Shrimp Ceviche Ingredients

6 tbsp fresh lime juice ¼ c fresh orange juice, plus 1 orange, cut into segments 1 tsp honey Kosher salt 1 shallot, thinly sliced 1 small jalapeño, seeded and thinly sliced 1 2-inch piece peeled fresh ginger, very thinly sliced and cut into matchsticks 1 lb. cooked peeled and deveined shrimp, tails removed 1 avocado, cut into chunks ½ 14 oz can hearts of palm, rinsed and sliced 1 mandarin orange, cut into segments 2 c mixed fresh herbs (we like cilantro and basil), large leaves torn Olive oil, for drizzling Plantain chips, for serving

Instructions

1.In a large bowl, whisk together citrus juices, honey and ¾ tsp salt. Stir in shallot, jalapeño and ginger.

2.Toss with shrimp and let sit, tossing occasionally, at least 15 mins and up to 25 mins.

3.Fold avocado, palm hearts and citrus segments into shrimp mixture, then gently fold in herbs. Drizzle with oil if desired and serve with chips.

tealfitpro | 54

Chipotle Sweet Potato Salad Ingredients

7 c sweet potatoes, peeled and cut into ¾ inch pieces ¼ c finely chopped sweet onion ¼ c finely chopped celery ¼ c finely chopped seeded fresh poblano pepper 1 jalapeño pepper, seeded and finely chopped 1 c mayonnaise 2 tbsp lime juice ½ to 1 tsp ground chipotle pepper ½ tsp salt ¼ tsp pepper Minced fresh cilantro

Instructions

1.Preheat the oven to 425°F. Place sweet potatoes in a parchment lined 15x10x1in. baking pan; cover tightly with foil. Roast until tender, 25-30 mins. Cool. Transfer to a large bowl.

2.Add onion, celery, poblano and jalapeño. In a small bowl, combine mayonnaise, lime juice, chipotle pepper, salt and pepper; pour over potato mixture and toss gently to coat. Refrigerate, covered, until serving. Sprinkle with cilantro tealfitpro | 55

Chicken Pasta Salad Ingredients

1 cooked chicken breast, chopped 1 diced avocado 1 c of gluten free rotini pasta or a low calorie pasta alternative ¼ c chopped onion ½ c cherry tomatoes halved ¼ c chopped basil salt and pepper lightly

Dressing ¼ c white wine vinegar ½ tbsp italian seasoning ¼ c extra-virgin olive oil

Instructions

1.Cook pasta.

2.Chop and dice ingredients.

3.Combine with dressing.

tealfitpro | 56

Grilled Steak Tortilla Salad Ingredients

Steak 6-8 oz skirt steak 1 tsp chili powder salt and pepper Salad ½ c cut plum tomatoes 1 scallion, sliced 1 jalapeño, sliced 2 tbsp of lime juice 1 c arugula cilantro

Instructions

1.Season steak with chili powder and salt and pepper.

2.Broil or grill to desired doneness (3-4 mins per side for med rare).

3.In a bowl, toss tomatoes, scallions, jalapeño, lime juice, salt and pepper.

4.Toss with cilantro and arugula, fold in steak.

Optional add on charred corn tortilla wraps or hard tortilla chips

tealfitpro | 57

Tropical Lentil Salad Ingredients

7 oz can lentils ½ c grape tomatoes, halved ½ mango, peeled and diced ½ c diced English cucumber ¼ c finely diced red onion ¼ c finely chopped mint diced avocado for garnish (optional)

Dressing half a lime, juiced 1 tbsp of olive oil pinch of sea salt 2 tbsp orange juice

Instructions

1.Mix all ingredients in a bowl.

2.Mix dressing ingredients together.

3.Top salad with dressing and enjoy!

tealfitpro | 58

Tomato, Avocado, Grilled Corn Salad Ingredients

1 med ear sweet corn, husks removed 3 large red tomatoes, sliced 3 large yellow tomatoes, sliced ¾ tsp kosher salt, divided ½ tsp pepper, divided 2 med ripe avocados, peeled and sliced ¼ c olive oil 2 tbsp red wine vinegar 1 tbsp minced fresh basil, plus more for garnish ⅓ c crumbled feta cheese

Instructions

1.Grill corn, covered, over med heat for 10-12 mins or until lightly browned and tender, turning occasionally. Cool slightly. Cut corn from cob.

2.Arrange tomato slices on a large serving platter. Sprinkle with ½ tsp salt and ¼ tsp pepper.

3.Top with avocado slices.

4. Whisk together the oil, vinegar, basil and remaining ¼ tsp salt and ¼ tsp pepper; drizzle half over the tomatoes and avocado.

5.Top with grilled corn and feta; drizzle remaining dressing over top. Garnish with additional chopped basil.

tealfitpro | 59

Mandarin Chicken Salad Ingredients

1 c spinach ½ sliced cherry tomatoes 1 tsp of crumbled goat cheese Half of a sliced cucumber Light balsamic vinegar for dressing

Instructions

1.Cook 1 portion of chicken in the oven, season with salt and pepper 2.Cut red bell pepper into thin slices.

3.Open up a few mandarin oranges and pull apart the pieces.

4.Add salad ingredients to a bowl, serve with balsamic.

tealfitpro | 60

Carrot Sesame Salad Ingredients

1 ½ lbs (680g) carrots, peeled and ends trimmed ¼ c finely chopped scallions 2 tbsp chopped fresh cilantro 2 tbsp chopped fresh basil 1 ½ tbsp sesame seeds, toasted

Dressing 3 tbsp rice vinegar 2 tbsp sesame oil 1 ½ tbsp low sodium Tamari (you can also use soy sauce) 1 tbsp mild white miso 1 tsp sriracha 1 tsp coconut sugar 1 tsp finely minced fresh garlic 1 tsp of fresh ginger, grated

Instructions

1.Heat a small pan on med and toast sesame seeds, stirring frequently. Remove from heat once lightly browned and fragrant.

2.Wash, peel, and julienne carrots and put in a large bowl. Add chopped scallions, cilantro, basil, and toss well to coat.

3.Add all of the dressing ingredients to a small blender or food processor and blend for 15-20 seconds. If you don’t have a small food processor or blender, whisk the miso and tamari together until there are no lumps left and then add the rest of the dressing ingredients and whisk until mixed well. Pour over carrots and tos.

4.Chill in the refrigerator for at least an hour to let flavors meld together. Serve topped with a few more toasted sesame seeds and some red pepper flakes. tealfitpro | 61

Cowboy Caviar Ingredients

2 tbsp fresh lemon juice 1 ½ to 2 tbsp gochujang (Korean hot pepper paste) 1 tbsp olive oil 2 tsp honey 1 clove garlic, grated 2 tsp grated fresh ginger 1 ½ lb. large shrimp, peeled and deveined 1 head Boston lettuce, leaves separated 2 Persian cucumbers, sliced 1 bunch small radishes, sliced Mint and basil, for serving

Instructions

1.Heat oven to 425°F. In a large bowl, whisk together lemon juice, gochujang, oil and honey, then stir in garlic and ginger. Add shrimp and toss to coat.

2.Arrange in a single layer on a rimmed baking sheet and roast until just opaque throughout, 10-15 mins.

3.Serve shrimp in lettuce and top with cucumbers, radishes, mint and basil.

AIR FRYER INSTRUCTIONS: 1.Heat air fryer to 380°F. In a large bowl, whisk together lemon juice, gochujang, oil and honey, then stir in garlic and ginger. Add shrimp and toss to coat.

2.Working in batches if needed, arrange the shrimp in a single layer in the airfryer basket and airfry until just opaque throughout, 3-4 mins.

tealfitpro | 62

Lentil & Tuna Salad Ingredients

1 tbsp sherry vinegar ½ tsp Dijon mustard 1 garlic clove, finely grated 1½ tbsp olive oil 1 250g pouches ready-cooked lentils 1 160g cans tuna steaks in spring water, drained and flaked 10 cherry tomatoes, halved 2 roasted peppers, chopped handful of parsley, finely chopped ½ small bunch of chives, finely chopped

Instructions

1.Whisk the vinegar, mustard and garlic together in a small bowl. Slowly drizzle in the oil, whisking as you go, until emulsified, then season to taste.

2.Add the lentils, tuna, tomatoes, peppers and herbs to a large bowl and toss together. Pour over the dressing and toss again.

Divide between four bowls and garnish with the remaining chives.

tealfitpro | 63

Cobb Salad Ingredients

2 hard boiled eggs, halved ½ c center cut turkey bacon 1 chicken breast, thinly sliced 1 large head romaine lettuce, chopped ½ c grape tomatoes, cut in half ½ avocado, sliced ⅛ c goat cheese, crumbled

Dressing 1 tsp finely minced shallots 3 tbsp apple cider vinegar salt and pepper 1 tbsp dijon mustard 3 tbsp extra-virgin olive oil

tealfitpro | 64

Caprese Salad Kabobs Ingredients

24 grape tomatoes 12 mini bocconcini 24 fresh basil leaves 2 tbsp olive oil 2 tsp balsamic vinegar

Instructions

1.On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over kabobs

tealfitpro | 65

Summer Salad Ingredients

Salad 2 ½ c water 1 tbsp olive oil 1 ½ tsp salt 1 c uncooked couscous ½ c red quinoa, rinsed 2 large tomatoes 2 c fresh arugula or baby spinach 1 c cubed fresh pineapple ½ c fresh shelled peas ½ c crumbled feta ½ c sunflower kernels, toasted ¼ c minced fresh parsley Dressing ¼ c olive oil 3 tbsp balsamic vinegar 2 tsp honey 1 tsp grated lemon zest ½ tsp salt ½ tsp pepper

Instructions

1.Preheat the oven to 425°F. Toss together garlic, sweet peppers, oil, salt and pepper; transfer to a parchment-lined 15x10x1-in. baking pan. Bake until dark golden brown, about 15 mins. Transfer to a large bowl.

2.Meanwhile, in a small saucepan, bring water, oil and salt to a boil. Stir in couscous and quinoa. Reduce heat; simmer, covered, 15 mins or until liquid is absorbed.

Remove from heat; let stand, covered, 5 mins.

3.Transfer the couscous and quinoa to the bowl with roasted pepper mixture. Stir in the remaining salad ingredients. In a small bowl, whisk dressing ingredients until blended. Pour over salad; gently toss to coat.

tealfitpro | 66

Spicy Cajun Potato Salad Ingredients

5 lbs med Yukon Gold potatoes, peeled and cut into ¾ inch cubes 1 large yellow onion ½ med lemon ½ tsp salt 8 hard-boiled large eggs, chopped 1 ½ c mayonnaise with olive oil and coarsely ground pepper 1 c dill pickle relish ¼ c yellow mustard 1-2 tbsp Cajun seasoning ¼ c minced fresh parsley Paprika

Instructions

1.Place potatoes in a Dutch oven; add water to cover.

2.Cut onion in half crosswise; add 1 half to saucepan.

3.Bring to a boil.

4.Add lemon and salt to cooking water.

5.Reduce heat; cook, uncovered, until potatoes are tender, 5-6 mins.

6.Meanwhile, chop remaining half onion.

7.Combine with eggs, mayonnaise, dill pickle relish, mustard and Cajun seasoning.

8.Drain potatoes; rinse under cold water.

9.Discard onion and lemon.

10.Add potatoes to egg mixture; gently toss until well mixed (do not overmix, or potatoes will break down).

11.Refrigerate, covered, 1-2 hours.

12.Just before serving, sprinkle with parsley and paprika. tealfitpro | 67

Potato and Cucumber Salad with Creamy Dill Dressing

Ingredients

Salad: 1kg white baby potatoes 2 cucumbers, sliced thin 1 red onion sliced thin 1 c parsley leaves, roughly chopped Dressing: ½ c fresh dill, finely, chopped ½ c mayonnaise ⅓ c fresh lemon juice 3 tbsp extra-virgin olive oil 1 tsp Dijon mustard ½ tsp sea salt ½ tsp cracked pepper

Instructions

1.Add the potatoes with skins to a pot of salted water and bring to a boil. Boil for 25 mins, or until fork-tender.

Cool slightly and then cut into quarters or sixths.

2. Thinly slice the cucumbers and red onion, and chop the parsley leaves and dill.

3.In a bowl, whisk together the dill, mayonnaise, fresh lemon juice, extra-virgin olive oil, Dijon mustard, sea salt, and cracked pepper. Mix until smooth .

4.Put all ingredients in a large mixing bowl, toss with dressing and serve.

5.Cover the bowl with cling wrap and refrigerate for at least 1 hour to allow the flavours to meld

tealfitpro | 68

Kale and Brussel Sprout Salad Ingredients

4 cloves of garlic, minced 1 tsp black pepper 1 tsp sea salt ¼ c olive oil 2 tbsp Balsamic vinegar 1 yellow onion, super thinly sliced 1 large bunch of Lacinato kale, washed and destemmed 1 lb brussels sprouts juice of 2 lemons ⅔ c dried cranberries ¼ tsp red pepper flakes pinch of nutmeg ½ c finely grated Pecorino Romano cheese, fresh Parmesan will work too ¼ c almonds, sliced or chopped

Instructions

Dressing 1.Mud together the minced garlic with sea salt and black pepper using a mortar and pestle. Place muddled garlic and spices into a mason jar with olive oil, balsamic and thinly sliced onion. Shake to combine and let marinate.

Salad 1.Preheat the oven to 350°F. Add almonds to a baking sheet and place in the oven to toast, until golden. Remove and cool.

2.Shred kale and sprouts: In a food processor fitted with a slicing blade, shred the Brussels sprouts.

3.Massage kale and sprouts: Pour the lemon juice over the kale and Brussels sprout mixture, sprinkle on a little sea salt and massage with clean hands.

4.Add cranberries, red pepper flakes and nutmeg to the bowl.

5. Pour the dressing over the salad mixture and give it a good stir.

Add cheese and stir again. Top with toasted almonds. tealfitpro | 69

Layered Fresh Fruit Salad Ingredients

½ tsp grated orange zest ⅔ c orange juice ½ tsp grated lemon zest ⅓ c lemon juice ⅓ c packed light brown sugar 1 cinnamon stick 2 c cubed fresh pineapple 2 c sliced fresh strawberries 2 med kiwifruit, peeled and sliced 3 med bananas, sliced 2 med oranges, peeled and sectioned 1 med red grapefruit, peeled and sectioned 1 c seedless red grapes

Instructions

1.Place first 6 ingredients in a saucepan; bring to a boil. Reduce heat; simmer, uncovered, 5 mins.

2. Cool completely.

3.Remove cinnamon sticks.

4.Layer fruit in a large glass bowl.

5.Pour juice mixture over top.

6.Refrigerate, covered, several hours.

tealfitpro | 70

Greek Quinoa Salad Ingredients

1 c dried quinoa, rinsed 1 ¾ c water 1 tsp garlic powder 1 can chickpeas, drained and rinsed 1 c grape tomatoes, sliced in half (diced red bell pepper would work here too) 1 c English cucumber, diced ½ red onion, diced 1 c kalamata olives, pitted and sliced ¼ c fresh parsley, chopped 3 tbsp fresh dill, chopped salt and pepper, to taste juice of 1 large lemon drizzle of extra-virgin olive oil(optional) peperoncini, to serve lemon slices, to serve (optional) arugula, to serve (optional)

Instructions

1.Rinse the quinoa using a fine mesh strainer. In a med size pot, add the water, quinoa and garlic powder and bring to a boil. Cover, reduce heat and simmer for 15 mins. Remove from heat, uncover and let stand for 10 – 15 mins.

Fluff with a fork.

2.Assemble: Once quinoa is ready, add in the chickpeas, tomatoes, cucumber, onion, olives, parsley, and dill. Mix well. Season with salt, fresh cracked pepper and the juice of 1 large lemon.

3.Serve on a bed of arugula or as is.

Tastes great with a little extra lemon juice over top. Add extravirgin olive oil if you wish. Season to taste with salt + pepper.

4.This dish can be served warm, at room temperature or chilled.

tealfitpro | 71

Kale and Brussel Sprout Salad

Ingredients

4 cloves of garlic, minced 1 tsp black pepper 1 tsp sea salt ¼ c olive oil 2 tbsp Balsamic vinegar 1 yellow onion, super thinly sliced 1 large bunch of Lacinato kale, washed and de-stemmed 1 lb brussels sprouts juice of 2 lemons ⅔ c dried cranberries ¼ tsp red pepper flakes pinch of nutmeg ½ c finely grated Pecorino Romano cheese ¼ c almonds, sliced or chopped

Instructions

1.Preheat the oven to 350°F. Add almonds to a baking sheet and place in the oven to toast. Stir after 5 mins, toast 3-4 mins longer, until golden.

2. Muddle minced garlic with sea salt and black pepper using a mortar and pestle, then add to mason jar with olive oil, balsamic and thinly sliced onion. Shake to combine.

3.In a food processor fitted with a slicing blade, shred the Brussels sprouts and Kale. Place in large bowl.

4.Pour the lemon juice over the kale and Brussels sprout mixture, sprinkle on a little sea salt and massage with clean hands. Add cranberries, red pepper flakes and nutmeg to the bowl. Pour the dressing over the salad mixture and give it a good stir. Top with almonds and cheese

tealfitpro | 72

Jennifer Aniston Salad Ingredients

Salad 2 c chicken or vegetable stock 1 c dry quinoa 15 oz can chickpeas, drained and rinsed 1 English cucumber, chopped ½ small red onion, minced ½ c packed fresh parsley, finely chopped ½ c loosely-packed fresh mint leaves, finely chopped ½ c roasted salted pistachios, chopped 1 cup crumbled feta cheese salt and pepper, to taste Dressing ½ cup lemon juice, ~3-4 lemons ½ cup extra-virgin olive oil 1 tbsp honey salt and pepper, to taste

Instructions

For the Lemon Dressing: 1.Add ingredients to a jar with a lid or small bowl, then shake or whisk to combine.

For Salad: 1.Add stock to a samll sauce pan and bring to a boil. Add quinoa then turn heat to low, cover and simmer until tender and broth has been absorbed, 12-15 mins. Fluff cooked quinoa and cool, cover then refrigerate until chilled. Can be made a day or two ahead of time.

2.Add quinoa to a large mixing bowl then add remaining salad ingredients. Drizzle with desired amount of dressing, then toss to combine and serve, or refrigerate for up to 3 days.

tealfitpro | 74

Green Goddess Salad Ingredients

1 head of green leaf lettuce, chopped (4–5 c) ½ c diced green pepper 1 c diced english cucumber ½ c halved cherry tomatoes ⅓ c diced red onion ¼ c unsalted sunflower seeds 1 avocado, sliced Green Goddess Salad Dressing

Instructions

1.To a large bowl, add lettuce, green pepper, cucumber, red onion, cherry tomato and sunflower seeds.

2.Drizzle with green goddess dressing. Toss with two wooden spoons to coat everything.

3.Top with sliced avocado and serve.

tealfitpro | 75

Healthy Tuna Salad Ingredients

1 can (14.5 oz.) red kidney beans, rinsed or other beans 2 cans (5 oz. each can) tuna, liquid drained 2 med cucumbers, peeled and cubed 1 c cherry tomatoes, cut into pieces 1 med bell pepper, diced ¼ med red onion, diced ¼ c parsley, chopped 2 tbsp lemon juice 2 tbsp olive oil 1 tsp sea salt or to taste ¼ tsp pepper or to taste

Instructions

1.Prepare the ingredients by chopping, cutting, and dicing the vegetables and herbs in this Healthy Tuna Salad. Then rinse and drain the beans, as well as the tuna.

2.Place all of the ingredients into a large mixing bowl, including the lemon juice and oil. Mix well. Season with salt and pepper to taste and then serve.

Winter Salad Ingredients

For Salad 7 cups mixed spring greens 1¼ c orange segments mandarin (oranges, clementines or tangerines) ½ c pomegranate seeds can (substitute dried cranberries) ½ c feta cheese crumbled ½ c candied pecans roughly chopped For Dressing ⅓ cup olive oil 1 tbsp honey 2 tsp Dijon mustard 2 tbsp apple cider vinegar 1 tbsp shallot minced salt and pepper to taste

Instructions

1.Place the mixed greens, oranges, pomegranate seeds, feta cheese and pecans in a large bowl.

2.Place all the dressing ingredients in a small bowl, whisk until smooth.

3.Drizzle the dressing over the salad mixture to taste, then gently toss to coat. You may have dressing left over. Serve immediately.

tealfitpro | 77

Onion & Sweet Potato Salad Ingredients

1 lg sweet potato, sliced into rounds 2 tbsp extra-virgin olive oil 1 tsp salt 2 red onions, finely sliced 2 tbsp balsamic vinegar 1 tbsp coconut sugar or brown sugar 2 c baby spinach ¼ bunch parsley, finely chopped ½ c toasted almonds ¾ c goat cheese

Instructions

1.Pre-heat oven to 350°F. 2.Place sweet potatoes on a baking sheet and coat with olive oil and salt, bake until fork tender.

3.While these are baking, caramelize onions by add 2 more tbsp of oil and onions to a heavy bottomed skillet on med-low heat.

4.Soften slightly, then add in balsamic vinegar and cocoanut sugar. Cook until jammy, stirring constantly.

5.Layer all ingredients together and top with almonds and goat cheese. tealfitpro | 78

Crunchy Thai Peanut Salad Ingredients Thai Peanut Dressing: 1 tbsp Peanut butter or Sunflower butter 1 tbsp Amino acids or Soy sauce 2 tsp Honey or Maple syrup 2 tsp Lemon juice 1 tsp Rice vinegar 1 clove Garlic, finely grated or minced 1 tsp Ginger, finely minced or grated ¼ tsp Pink Himalayan Salt ¼ tsp Chili flakes Salad: ½ c Edamame, boiled and rinsed ¼ c dry Quinoa 1 c Iceberg Lettuce, finely chopped ½ c Purple Cabbage, finely chopped ½ c Carrots, finely grated (about 1 lg carrot) ¼ cup Cilantro, roughly chopped 3 med Green Onion stalks, chopped 2 tbsp Roast and Unsalted Peanuts, chopped

Instructions

1.Cook quinoa according to package intstructions 2. In small mixing bowl, add all dressing ingredients and mix together until smooth and set aside.

3. In a small sauce pan, bring water to a boil and cook edamame.

4.Add all ingredients into a large mixing bowl and toss with dressing. tealfitpro | 79

Broccoli Salad Ingredients

8 slices center cut bacon 1 lg head broccoli florets , sliced into bite-sized pieces ⅓ c diced red onion ½ c dried unsweetened cranberries ½ c shelled raw sunflower seeds ¼ c crumbled goat cheese, omit for dairy-free ½ c mayonnaise, I used Hellman's Light ¼ c plain fat-free Greek yogurt, or dairy-free yogurt

Instructions

1.Cook the bacon in a skillet over med heat until crispy and browned, about 4 mins on each side.

2.Transfer the bacon to a paper towel-lined plate to drain and cool.

Chop or crumble.

3.While the bacon is cooking, in a large mixing bowl, combine the broccoli florets, red onion, dried cranberries, sunflower seeds, and goat cheese.

4.In a small bowl, stir together the mayonnaise and yogurt.

5.Add the bacon and dressing to the mixing bowl and toss to combine. tealfitpro | 80

Dill Pickle Tuna Salad Ingredients

5 oz can tuna, drained, Wild Planet wild albacore tuna recommended 3–4 tbsp mayonnaise, depending on how creamy you want it ⅓ c minced pickles 2 green onions, chopped small pinch dried dill OR big pinch chopped fresh dill salt and pepper

Instructions

1.Add all ingredients into a bowl then smash to combine. Taste then add more mayo for creaminess, or salt and pepper for flavor.

2.Serve over lettuce, between toasted bread, or with crackers.

tealfitpro | 81

Apple Cucumber Salad

with Creamy Yogurt Dressing

Ingredients

2 large apples (I used honeycrisp) 2 cups Persian or mini cucumbers, sliced (roughly 4-5 mini cucumbers; or 1 English cucumber) Mint Yogurt Dressing ½ c plain Greek yogurt ½ c fresh mint leaves (packed) 1 tsp garlic powder 2 tbsp lemon juice 2 Tbsp apple cider vinegar 1 tsp honey 1 tbsp olive oil Salt + pepper, to taste (salt generously!)

Instructions

1.Add all dressing ingredients to a food processor. Pulse the food processor until everything is blended into a creamy dressing.

2. Slice up your apples and cucumbers, removing cores, seeds, and any tough ends. You may cut these in thin slices or chunks.

3.Transfer sliced apples and cucumbers to a large salad bowl.

Top with as much of the dressing as you would like, then toss to combine well. tealfitpro | 82

Apple Broccoli Cauliflower Salad Ingredients

Instructions

4–5 c broccoli florets, chopped into bites size pieces 2½-3 c cauliflower florets, chopped into bite size pieces 1½ c med apple, diced ½ c small red onion, diced ½ c celery ribs, diced ⅓ c green onion, thinly sliced ½ c dried cranberries ½ c feta cheese, crumbled ½ c lightly salted roasted almonds, roughly chopped For the dressing: ¾ c mayo ¼ c olive oil or avocado oil 3 tbsp lemon juice 2 tsp honey 1 tsp garlic powder ½ tsp fine salt ¼ tsp black pepper

1.Make the dressing: in a small bowl combine the mayo, oil, lemon juice, honey, garlic powder, salt, and pepper. Whisk until well combined, about 2-3 mins. Set aside.

2.In a large bowl, toss together all of the salad ingredients – broccoli, cauliflower, apple, red onion, celery, green onion, dried cranberries, feta cheese, and almonds or walnuts.

3.Add the dressing to the large bowl and toss until well combined. Let salad sit in the fridge for 30 mins to allow veggies to marinate in the dressing (optional step but recommended) 4.Store leftovers in an airtight container in the fridge for up to 4 days. tealfitpro | 83

HANDHELDS

Pesto Vegetable Pizza Ingredients

1 prebaked 12-inch thin pizza crust or cauliflower crust 2 garlic cloves, halved ½ c pesto sauce ¾ c packed fresh spinach, chopped 2 lg portobello mushrooms, thinly sliced 1 med sweet yellow pepper, julienned 2 plum tomatoes, seeded and sliced ⅓ c packed fresh basil, chopped 1 c shredded lactose free mozzarella cheese ½ tsp fresh or dried oregano

Instructions

1.Preheat the oven to 450°F. Place crust on an ungreased 12-in. pizza pan. Rub cut side of garlic cloves over crust; discard garlic.

2.Spread pesto sauce over the crust. Top with spinach, mushrooms, yellow pepper, tomatoes and basil. Sprinkle it with cheese and oregano.

3.Bake until pizza is heated through and cheese is melted, 10-15 mins.

Steak & Blue Cheese Bruschetta with Onion & Roasted Tomato Jam

Ingredients

5 tbsp olive oil, divided 1 lg sweet onion, halved and thinly sliced 1 c grape tomatoes, halved ½ tsp kosher salt, divided ¼ tsp freshly ground pepper, divided 6 ounces cream cheese, softened ¾ c crumbled blue cheese 3 garlic cloves, minced 16 slices French bread baguette (½ inch thick) 2 beef ribeye steaks (¾ inch thick and 8 ounces each) 1½ tsp Montreal steak seasoning 2 tbsp balsamic vinegar

Instructions

1.Preheat the oven to 400°. In a large skillet, heat oil over medhigh heat; sautée onion until softened. Reduce heat, cook until golden brown, stirring occasionally.

2.Toss tomatoes with 1 tbsp oil, ¼ tsp salt and ⅛ tsp pepper; spread in a 15x10x1-in. pan. Roast until softened. Stir tomatoes into onion, mashing lightly. In a small bowl, mix cream cheese, blue cheese, garlic and the remaining salt and pepper.

3.Brush bread slices with remaining oil; grill, covered, over med heat until lightly toasted. Sprinkle steaks with steak seasoning. Grill, covered, over med heat until meat reaches desired doneness (for med-rare, a thermometer should read 135°F; med, 140°F; med-well, 145°F), 3-5 mins per side. Let stand for 5 mins before slicing.

4.To serve, spread toasts with cheese mixture; top with steak and onion mixture. Drizzle with vinegar. tealfitpro | 86

Pear Pitas Ingredients

2 med ripe pears, diced ½ c thinly sliced celery ½ c halved seedless red grapes 2 tbsp finely chopped walnuts 2 tbsp lemon yogurt 2 tbsp mayonnaise ⅛ tsp poppy seeds 20 miniature pita pocket halves Lettuce leaves

Instructions

1.In a large bowl, combine pears, celery, grapes and walnuts. In another bowl, whisk yogurt, mayonnaise and poppy seeds.

2.Add to the pear mixture; toss to coat.

3.Refrigerate 1 hour or overnight.

4.Line pita halves with lettuce; fill each with 2 tbsp pear mixture.

tealfitpro | 87

Spicy Shrimp Lettuce Wraps Ingredients

2 tbsp fresh lemon juice 1 ½ to 2 tbsp gochujang (Korean hot pepper paste) 1 tbsp olive oil 2 tsp honey 1 clove garlic, grated 2 tsp grated fresh ginger 1 ½ lb lg. shrimp, peeled and deveined 1 head Boston lettuce, leaves separated 2 Persian cucumbers, sliced 1 bunch small radishes, sliced Mint and basil, for serving

Instructions

1.Heat oven to 425°F. In a large bowl, whisk together lemon juice, gochujang, oil and honey, then stir in garlic and ginger. Add shrimp and toss to coat.

2.Arrange in a single layer on a rimmed baking sheet and roast until just opaque throughout, 10-15 mins.

3.Serve shrimp in lettuce and top with cucumbers, radishes, mint and basil.

AIR FRYER INSTRUCTIONS: 1.Heat air fryer to 380°F. In a large bowl, whisk together lemon juice, gochujang, oil and honey, then stir in garlic and ginger. Add shrimp and toss to coat.

2.Working in batches if needed, arrange the shrimp in a single layer in the airfryer basket and airfry until just opaque throughout, 3-4 mins.

tealfitpro | 88

Almond Flour Bagels Ingredients

2 c almond flour 1 c high protein Greek yogurt 1 tsp of baking powder Optional: add in raisins, cheddar, blueberries, sesame seeds, etc.

Instructions

1.Bake at 375°F for 15-20 mins until golden brown on the top 2.Take out and let sit for about 5 mins before you enjoy

tealfitpro | 89

Mini Zucchini Burgers Ingredients

1 extra large zucchini, cut into 16 ½ inch-slices salt and pepper 1 lbs lean ground beef ½ tsp garlic powder ½ tsp onion powder 1 tsp smoked paprika 1 tsp dried oregano 4 slices of lacrosse free cheese cut into quarters to get 4 small squares avocado oil cooking spray

Instructions

1.Wash and dry zucchini, cut off the ends and slice into ½ inch thick rounds.

2.Sprinkle rounds with a tiny bit of salt and pepper, then set aside on paper towels.

3.In a med bowl, combine ground beef and all seasonings; stir until well combined.

4.Shape your ground beef into 8 equal sized mini-patties, about 1-inch thick.

5.Lightly grease a large skillet with avocado oil cooking spray and heat over med-high heat, then add zucchini, cook until slightly charred, about 12 mins per side.

6.Set zucchini aside on a plate.

7.Add burger patties to the pan and sear each side until nicely golden, about 2-4 mins. Flip to the other side, then add the cheese.

8.Assemble and serve.

tealfitpro | 90

Toaster Oven Tostada Ingredients

2 corn tortillas ½ c canned black beans 2 tbsp lime juice 2 c mixed salad greens 2 tsp extra-virgin olive oil, ¼ avocado, mashed

Instructions

1.Line a toaster-oven pan with foil and arrange tortillas on it.

2.Top the tortillas with beans and cheese.

3.Toast until the cheese is melted and the tortillas are starting to brown along the edges, 7-8 mins.

4.Place greens in an individual salad bowl. Drizzle lime juice and oil over the greens.

5.Remove the tostadas from the toaster oven

tealfitpro | 91

Chicken Burrito Ingredients

½ tbsp canola oil 1 large onion, sliced 1 red bell pepper, sliced 1 poblano or green bell pepper, sliced Salt and black pepper to taste 1⁄2 can (14–16 oz) black beans, drained ¼ tsp cumin Juice of 1 lime Hot sauce 4 (10") whole-wheat tortillas 1 c low-fat lactose free cheese 2 c shredded chicken (about half a store-bought rotisserie chicken) Salsa (salsa verde is especially good here)

Instructions

1.Heat the oil in a large skillet over high heat.

2.Add the onion and red and poblano peppers and cook until browned, about 7-8 mins. Season with salt and pepper.

3.Combine the beans with cumin in a saucepan and warm through. Add the lime juice and a few shakes of hot sauce.

4.Preheat a griddle, cast-iron skillet, or large nonstick pan over med heat.

5.Microwave the tortillas for 20 seconds, just enough so they're pliable.

6.Building one burrito at a time, sprinkle on some cheese, top with some beans, the onionpepper mixture, chicken, and salsa.

7.Roll into a tight package.

8.Place the burritos directly on the skillet, cooking for a min on each side until lightly toasted. tealfitpro | 92

Mint-Cucumber Tomato Sandwiches Ingredients

1 tbsp butter, softened 2 slices sourdough bread ½ large cucumber, thinly sliced 1 med tomatoes, thinly sliced Salt and pepper to taste ¼ c fresh mint leaves

Instructions

1.Spread butter over slices of bread.

2.Layer with cucumber and tomatoes; sprinkle with salt, pepper and mint.

3.Top with remaining bread. If desired, cut each sandwich into quarters.

tealfitpro | 93

Triple Tomato Flatbread Ingredients

1 tube (13.8 oz) refrigerated pizza crust or alt pizza base Cooking spray 3 plum tomatoes, finely chopped (about 2 c) ½ c soft sun-dried tomato halves (not packed in oil), julienned 2 tbsp olive oil 1 tbsp dried basil ¼ tsp salt ¼ tsp pepper 1 c shredded Asiago cheese 2 c yellow and/or red cherry tomatoes, halved

Instructions

1.Unroll and press dough into a 15x10 in rectangle.

2.Transfer dough to an 18x12-in piece of heavy-duty foil coated with cooking spray; spritz dough with cooking spray.

3.In a large bowl, toss plum tomatoes and sun-dried tomatoes with oil and seasonings.

4.Carefully invert dough onto grill rack; remove foil.

5.Grill, covered, over med heat 2-3 mins or until bottom is golden brown.

Turn; grill 1-2 mins longer or until the second side begins to brown.

6.Remove from the grill. Spoon plum tomato mixture over crust; top with cheese and cherry tomatoes.

7.Return flatbread to grill. Grill, covered, 2-4 mins or until crust is golden brown and cheese is melted. tealfitpro | 94

SIDES

Oven-Dried Tomatoes Ingredients

8 plum tomatoes Ice water ¼ c olive oil ¼ c minced fresh basil 4 garlic cloves, minced ½ tsp salt ¼ tsp pepper

Instructions

1.Preheat the oven to 250°F. 2.Fill a large saucepan twothirds with water; bring to a boil.

3.Cut a shallow "X" on the bottom of each tomato.

4.Place tomatoes, a few at a time, in boiling water just until skin at the X's begins to loosen, about 30 seconds.

5.Remove and immediately drop into ice water.

6.Pull off and discard skins.

7.Cut tomatoes in half lengthwise.

8.Combine tomatoes, oil, basil, garlic, salt and pepper; toss to coat.

9.Transfer tomatoes, cut side up, to a greased 15x10x1-in. baking pan.

10.Roast until tomatoes are soft and slightly shriveled, about 5 hours.

11.Cool completely; store in the refrigerator.

tealfitpro | 96

Thai Zucchini Noodles Ingredients

1 zucchini ¼ c carrots ¼ c smooth peanut butter ¼ c italian zesty lime dressing ⅓ clove garlic, minced ½ tbsp chopped cilantro

Instructions

1.Spiralize the zucchini 2.Shred carrots 3.Mix all ingredients into a bowl.

4.Add dressing.

5.Enjoy!

tealfitpro | 97

Honey-Thyme Butternut Squash Ingredients

1 large butternut squash (about 5 pounds), peeled and cubed ¼ c butter, cubed 3 tbsp half-and-half cream 2 tbsp honey 2 tsp dried parsley flakes ½ tsp salt ⅛ tsp dried thyme ⅛ tsp coarsely ground pepper

Instructions

1.In a large saucepan, bring 1 in. of water to a boil.

2.Add squash; cover and cook for 10-15 mins or until tender.

3.Drain.

4.Mash squash with the remaining ingredients.

tealfitpro | 98

Grilled Squash Ingredients

3 tbsp olive oil 2 garlic cloves, minced ¼ tsp salt ¼ tsp pepper 1 small butternut squash, peeled and cut lengthwise into ½-inch slices

Instructions

1.In a small bowl, combine the oil, garlic, salt and pepper.

Brush over squash slices.

2.Grill squash, covered, over med heat or broil 4 in. from the heat for 4-5 mins on each side or until tender.

tealfitpro | 99

Rainbow Hash Ingredients

2 tbsp olive or coconut oil 1 med sweet potato, peeled and cubed 1 med purple potato, peeled and cubed 1 lg carrot, peeled and cubed ½ tsp dried oregano ½ tsp dried basil ½ tsp sea salt ½ tsp pepper 2 c coarsely chopped fresh kale or spinach 1 small garlic clove, minced

Instructions

1. In a large skillet, heat oil over med heat.

2.Cook and stir potatoes, carrots and seasonings until vegetables are tender, 10-12 mins.

3.Add kale and garlic; continue cooking until vegetables are lightly browned and kale is tender, 2-4 mins.

Honey Balsamic Brussels Sprouts Ingredients

1 lb brussels sprouts, stems removed 1 tbsp avocado oil ½ tsp sea salt ½ tsp freshly ground black pepper 2 tbsp extra-virgin olive oil 2 tbsp honey 4 tbsp balsamic vinegar 2 cloves garlic, grated

Instructions

1.Preheat your oven to 400°F. 2.Slice the brussels sprouts in half and add them to a large baking sheet. Drizzle with avocado oil and season with sea salt and pepper. Toss to coat and lay them all out cut side down.

3.Roast for 18-20 mins until golden and crispy.

4.While the brussels sprouts are roasting, make the sauce.

5.Set a small saucepan over med heat and add olive oil, honey, balsamic vinegar, and grated garlic. Use a whisk to mix everything together.

6.Simmer the mixture on medlow heat for 5 mins. Be careful, it may rise quickly when stirred.

7.Take off heat and set aside until ready to use. It will thicken as it cools.

8.Take the brussels sprouts out of the oven and toss them with the balsamic sauce. tealfitpro | 101

MAINS

Taco Bowl Ingredients

1 c of chopped lettuce 1 serving of the protein of choice 1 c vegetables including but not limited to; Black Beans Tomato Avocado or guacamole Banana peppers Corn Cilantro

Instructions

1.Heat skillet over med high heat, cooking your protein until fully cooked. Season with taco seasoning.

2.Add water to skillet, and simmer until water is absorbed.

3.Toss the vegetables with the protein.

4.Top with your choice of sauce.

Taco Seasoning Chili powder Cumin Paprika Garlic Powder Salt and pepper Sauce Choices Buffalo hot sauce Lime juice Light salsa Light sour cream

tealfitpro | 103

Chicken with PeachAvocado Salsa Ingredients

1 med peach, peeled and chopped 1 med ripe avocado, peeled and cubed ½ c chopped sweet red pepper 3 tbsp finely chopped red onion 1 tbsp minced fresh basil 1 tbsp lime juice 1 tsp hot pepper sauce ½ tsp grated lime zest ¾ tsp salt, divided ½ tsp pepper, divided 4 boneless skinless chicken breast halves (6 oz each)

Instructions

Salsa 1.in a small bowl, combine peach, avocado, red pepper, onion, basil, lime juice, hot pepper sauce, lime zest, ¼ tsp salt and ¼ tsp pepper.

Chicken 1.Sprinkle chicken with remaining ½ tsp salt and ¼ tsp pepper.

2. On a lightly greased grill rack, grill chicken, covered, over med heat for 5 mins.

3. Turn; grill until a thermometer reads 165°F, 7-9 mins longer.

4.Serve with salsa. tealfitpro | 104

Cherry Tomato Pasta with Avocado Sauce Ingredients

1 package protein-enriched rotini (about 3 ½ c uncooked) 2 med ripe avocados, peeled and pitted 1 c fresh spinach ¼ c loosely packed basil leaves 2 garlic cloves, halved 2 tbsp lime juice ½ tsp kosher salt ¼ tbsp coarsely ground pepper ⅓ c olive oil 1 c assorted cherry tomatoes, halved Optional: Shredded Parmesan cheese, shredded mozzarella cheese and grated lime zest

Instructions

1.Cook rotini according to package directions for al dente.

2.Meanwhile, place avocados, spinach, basil, garlic, lime juice, salt and pepper in a food processor; pulse until chopped.

3.Continue processing while gradually adding oil in a steady stream.

4.Drain rotini; transfer to a large bowl.

5.Add avocado mixture and tomatoes; toss to coat. * add toppings as desired.

tealfitpro | 105

Ginger Soy Salmon & Broccoli Ingredients

3 tbsp mirin 2 tbsp soy sauce 1 tbsp rice vinegar 2 tsp dark brown sugar 2 large cloves garlic, grated and divided grated, divided 1 ½ tbsp grated fresh ginger, divided 1 c long-grain white rice Kosher salt 1 ½ broccoli crowns, trimmed and cut into ½-in. pieces ½ tbsp olive oil 4 5 oz skinless salmon filets 1 tbsp toasted sesame oil ½ tbsp toasted sesame seeds 3 scallions, thinly sliced

Instructions

1.Heat oven to 425°F. In a bowl, whisk mirin, soy sauce, vinegar, brown sugar and half each of garlic and ginger.

2.On a rimmed baking sheet, stir together rice, 2 ½ c water, remaining garlic and ginger and ¼ tsp salt. Bake for 10 mins.

3.In a med bowl, toss broccoli with olive oil and 1 tbsp ginger-soy mixture.

Stir rice, scatter broccoli on top and bake for 6 mins.

4.Nestle salmon amid rice. Spoon 1 tbsp of remaining ginger-soy mixture over each piece and bake until salmon is opaque throughout, 8 to 11 mins.

5.Into the remaining ginger-soy mixture, stir sesame oil and sesame seeds, then half of the scallions. Serve salmon and broccoli rice drizzled with scallion-soy vinaigrette and sprinkled with remaining scallions. tealfitpro | 106

Broccoli Steaks Ingredients

1 pt cherry tomatoes ¼ c sugar ½ tsp chili powder 3 ½ oz roughly torn baguette 1 ½ oz grated Parmesan 2 tbsp olive oil 2 broccoli crowns, halved Salt and pepper

Instructions

1.Heat oven to 425°F. In a small saucepan, simmer tomatoes, sugar, chili powder and ½ c water until completely broken down and glossy.

2.In a food processor, pulse bread with Parmesan to form coarse crumbs. Spread on a baking sheet and toast in the oven until golden brown.

3.Heat a large skillet on medhigh. Add oil, then broccoli crowns, cut sides down, cook until golden brown.

4. Flip broccoli, season with ½ tsp each salt and pepper, transfer to the oven and roast until just tender.

5.Serve broccoli steak with tomato jam and crumbs.

tealfitpro | 107

Spicy Roasted Chickpea Salad Ingredients

Spicy Roasted Chickpeas 1 c chickpeas, rinsed and drained (from a can) 1 tbsp olive oil 1 tsp each cumin powder, garlic powder, onion powder, and dried parsley 1 tsp kosher salt ½ tsp cayenne pepper Creamy Tahini Dressing 1 tbsp tahini 1 tbsp lemon juice 1 tbsp water 1 tsp honey ¼ tsp kosher salt Pinch each of cumin, garlic powder and cayenne pepper Salad ¼ c dry quinoa, cooked according to package instructions.

2 c arugula, roughly chopped 8 med cherry tomatoes, quartered 1 med cucumber, chopped Handful of cilantro, finely minced

Instructions

1.Preheat oven to 450°F. 2.Coat chickpeas in spices and a generous amount of olive oil, then add to a lined baking sheet and bake for 25 mins.

3.Whisk all of the ingredients together in a small bowl until smooth, adding more water until you reach a consistency you like.

4.Combine all ingredients in a large bowl and toss with dressing until combined. Adjust seasoning as desired.

Garlic Salmon & Veg Foil Pack

Ingredients

1 lb (450g) salmon filets, divided 2 tbsp vegetable broth or chicken broth 1 ½ tbsp fresh lemon juice, or to taste 1 tbsp of your favorite hot sauce (we used Sriracha) 4 tsp minced garlic (4 cloves) Salt and pepper, to taste 3-4 tbsp butter, diced into small cubes (or ghee) 2 tbsp fresh chopped parsley or cilantro 1 lb (450g) med-thick asparagus, woody ends trimmed

Instructions

1.Preheat oven to 425ºF. Cut 2 sheets of 14 by 12-inch heavy-duty aluminum foil and set aside. Then Combine broth, lemon juice, and hot sauce in a small bowl.

2.Season the salmon with salt and pepper then add one piece per aluminum sheet, along with trimmed asparagus.

3.Sprinkle garlic on top. Drizzle the mixture of broth, lemon juice, and hot sauce generously over the salmon filets and asparagus, then add butter pieces evenly between the two.

4.Crimp the edges of the foil shut to create a packet, leaving space for heat to circulate.

5.Transfer to baking sheet and bake for 9-12 mins, or until salmon is cooked through.

6.Remove from packet and drizzle with more lemon juice and garnish as desired. tealfitpro | 109

Lemon Garlic Butter Chicken Thighs Ingredients

3 – 6 skinless, boneless chicken thighs 1 lb (450g) green beans, trimmed 3 tbsp butter, divided or (ghee for paleo diet) 4 garlic cloves, minced 1 tsp paprika 1 tsp onion powder ¼ tsp salt and black pepper Juice of ½ lemon + lemon slices, for garnish ½ c (125ml) chicken stock 1 tbsp hot sauce (we used sriracha) ¼ tsp crushed red pepper flakes, optional -½ c fresh chopped parsley

Instructions

1.In a small bowl, combine onion powder, paprika, salt, and pepper.

Season chicken thighs generously with the spice mixture. Set aside.

2.In a small bowl, combine spices and Season chicken thighs generously with mixture. Set aside while you prepare green beans.

3.In microwave-safe dish, add green beans and ½ c water. Microwave for 8-10 mins.

4.In large skillet, melt 2 tbsp butter over med-low heat. Cook chicken in single layer fir 5-6 mins, then flip and cook for another 5-6 mins, or until internal temp. is 165°F. Set aside.

5. In the same skillet, lower heat and melt remaining butter. Add parsley, garlic, hot sauce, red pepper flakes and green beans.

Cook for 4-5 mins.

6.Add chicken stock and lemon juice, reduce until thickened.

7.Push beans to the side and add the chicken back to the pan.

Season to taste and garnish as desired. tealfitpro | 110

Grilled Lemon Chicken Ingredients

1 serving of boneless skinless chicken breast

Marinade 4 garlic cloves 1 lemon 2 tsp oregano ¼ c olive oil Salt and pepper as needed ½ c of vegetables of choice on side ½ c of greens

Instructions

1.Combine all marinade ingredients in large bowl.

2.Cover chicken in marinade, cover and set aside for 20 mins.

3.Preheat grill, and cook chicken for 20-25 mins, or until internal temperature is 165°F.

tealfitpro | 111

Creamy Pasta Primavera Ingredients 2 c uncooked gemelli or spiral pasta 1 lbs fresh asparagus, trimmed and cut into 2-inch pieces 3 med carrots, shredded 2 tsp canola oil 2 c cherry tomatoes, halved 1 garlic clove, minced ½ c grated Parmesan cheese ½ c heavy whipping cream ¼ tsp pepper

Instructions

1.Cook pasta according to package directions.

2.In a large skillet over med-high heat, saute asparagus and carrots in oil until crisp-tender.

3.Add tomatoes and garlic; cook 1 min longer.

4.Stir in Parmesan cheese, cream and pepper. Drain pasta; toss with asparagus mixture.

tealfitpro | 112

Naked Fish Tacos Ingredients

1 c coleslaw mix ¼ c chopped fresh cilantro 1 green onion, sliced 1 tsp chopped seeded jalapeno pepper 4 tsp canola oil, divided 2 tsp lime juice ½ tsp ground cumin ½ tsp salt, divided ¼ tsp pepper, divided 2 tilapia filets (6 ounces each) ½ med avocado, peeled and sliced

Instructions

1.Place the first 4 ingredients in a bowl; toss with 2 tsp oil, lime juice, cumin, ¼ tsp salt and ⅛ tsp pepper.

2.Refrigerate until serving.

3.Pat filets dry with paper towels; sprinkle with the remaining salt and pepper. In a large nonstick skillet, heat remaining oil over med-high heat; cook tilapia until fish just begins to flake easily with a fork, 3-4 mins per side.

4.Top with slaw and avocado.

tealfitpro | 113

Chicken Fajitas Ingredients

4 tbsp canola oil, divided 2 tbsp lemon juice 1 ½ tsp seasoned salt 1 ½ tsp dried oregano 1 ½ tsp ground cumin 1 tsp garlic powder ½ tsp chili powder ½ tsp paprika ½ tsp crushed red pepper flakes, optional 1 ½ lbs boneless skinless chicken breasts, cut into thin strips ½ med sweet red pepper, julienned ½ med green pepper, julienned 4 green onions, thinly sliced

Instructions

1.In a large bowl, combine 2 tbsp oil, lemon juice and seasonings; add the chicken. Turn to coat; cover. Refrigerate for 1-4 hours.

2.In a large cast-iron or other heavy skillet, saute peppers and onions in remaining oil until crisp-tender. Remove and keep warm.

3.Drain chicken, discarding marinade. In the same skillet, cook chicken over med-high heat until no longer pink, 5-6 mins. Return pepper mixture to pan; heat through.

4.Spoon filling down the center of tortillas; fold in half. Add toppings as desired, fold in half. tealfitpro | 114

Chicken Thighs with Shallots & Spinach Ingredients

6 boneless skinless chicken thighs (about 1½ pounds) ½ tsp seasoned salt ½ tsp pepper 1½ tsp olive oil 4 shallots, thinly sliced ⅓ c white wine or reducedsodium chicken broth 1 package (10 ounces) fresh spinach, trimmed ¼ tsp salt ¼ c reduced-fat sour cream

Instructions

1.Sprinkle chicken with seasoned salt and pepper. In a large non-stick skillet, heat oil over med heat. Add chicken; cook until a thermometer reads 165°F, about 6 mins on each side.

2.Remove from the pan; keep warm.

3.In the same pan, cook and stir the shallots until tender. Add wine; bring to a boil. Cook until wine is reduced by half.

Add spinach and salt; cook and stir just until spinach is wilted. Stir in sour cream; serve with chicken.

tealfitpro | 115

Balsamic Chicken Ingredients

½ c balsamic vinegar 3 tbsp extra-virgin olive oil 1 tbsp minced fresh basil 1 tbsp minced fresh chives 2 tsp grated lemon zest 1 garlic clove, minced ¾ tsp salt ¼ tsp pepper 6 boneless skinless chicken thighs (1 ½ pounds)

Instructions

1.Whisk together all ingredients except chicken.

In a bowl, toss chicken with ⅓ c vinegar mixture; let stand for 10 mins.

2.Grill chicken, covered, over med heat or broil 4 in. from heat until a thermometer reads 165°F, 6-8 mins per side. Drizzle with remaining vinegar mixture before serving.

3.Add in salad or as a protein with vegetables on the side like sweet potato, broccoli, carrots, etc. tealfitpro | 116

Sheet Pan Shrimp Boil Ingredients

1 lb jumbo shrimp, peeled and deveined 13 ounces andouille sausage, sliced into 1 inch rounds 1 lb baby potatoes, cut into ½ inch pieces (I used baby tri color potatoes, yukon gold or red potatoes also work) 3 ears of corn, husks on or wrapped in foil 4 garlic cloves, minced 1 tbsp creole seasoning and Chopped parsley for garnish

Instructions

1.Preheat the oven to 400°F. Lightly oil a large baking sheet or grease with nonstick spray.

2.Gently toss potatoes, sausage, and half of the creole seasoning together on the prepared baking sheet, and spread into an even layer on the tray, leaving a space for the ears of corn.

3.Place the ears of corn in the empty space on the baking sheet and cook for 25 mins.

4.Briefly remove the sheet pan from the oven. Stir the shrimp, garlic, and remaining creole seasoning onto the sheet pan.

5.Place back into the oven and cook for 10-12 mins, until the shrimp are pink and opaque. Remove from heat. Set ears of corn on the side to cool.

6.When ears of corn are cool enough to touch, remove the husks or foil and slice into smaller pieces. Add them to the sheet and top with fresh parsley and seasoning!

tealfitpro | 117

Garlic Mushrooms Cauliflower Skillet Ingredients

4 tbsp unsalted butter (or ghee) 1 tbsp olive oil ½ onion, chopped ½ head cauliflower, cut into florets 1 pound (500 g) mushrooms, cleaned 2 tbsp low sodium vegetable stock 1 tsp fresh thyme leaves, chopped 2 tbsp fresh parsley, chopped 4 cloves garlic, minced Salt and pepper, to taste

Instructions

1.Heat the butter and oil in a large pan or skillet over med-high heat.

Sauté the onion until softened (about 3 mins).

2. Add mushrooms and cook for about 4-5 mins on all sides, making sure to render out as much moisture as possible.

3.Once mushrooms are well browned, add cauliflower florets.

Cook until golden and crispy on the edges, about 8-10 mins.

Veggies must be well browned.

4.Pour in the vegetable stock and cook for 2 mins, to reduce the sauce slightly.

5.Add thyme, 1 tbsp of parsley, and garlic. Cook the mushrooms and cauliflower for half a min, until fragrant. Season generously with salt and pepper, to taste, sprinkle with remaining parsley, and serve.

tealfitpro | 118

Spinach Mushroom Quinoa Skillet Ingredients

1 c quinoa 2 c of water 3 tbsp olive oil 3 cloves garlic, minced 400 g mushrooms, quartered ½ onion, minced 300g fresh spinach ½ c low-sodium vegetable broth Fresh cracked pepper, to taste 1 tsp Italian seasoning ½ c parmesan cheese, grated 1 tsp red chili pepper flakes, optional

Instructions

1.Cook quinoa according to the package instructions.

2. In the meantime, heat 2 tbsp of olive oil in a large skillet.

Add the quartered mushrooms and sauté for about 3 mins until lightly browned.

3.Add garlic and cook for 30 seconds. Deglaze with a bit of vegetable broth. Reduce the heat and cook for 1-2 mins.

Remove mushrooms and set aside.

4.Add minced onion and cook until translucent. Wilt spinach and season.

5.Once the quinoa is ready, pour off the cooking water.

Push spinach on the side in the skillet and add mushroom back, then put cooked quinoa in the pan and toss to combine. Add parmesan, red chili pepper flakes, and Italian seasoning

tealfitpro | 119

Ingredients

Vegetarian Paella

2 tbsp extra-virgin olive oil 1 onion - diced 1 red bell pepper - washed and chopped into ribbons 2 carrots - chopped into cubes 2 garlic cloves 1 c cherry tomatoes - halved 2 c spinach - chopped 1 c green peas - fresh or frozen 1 can/jar (14 oz) artichoke hearts in water - drained and quartered ½ c black olives - (Kalamata olives work great) ½ tsp smoked paprika - optional 1 tsp saffron threads 1 ½ c Spanish rice 4 ½ c vegetable broth - hot ¼ c fresh flat-leaf parsley - chopped salt - to taste lemon wedges - to serve

Instructions

*If using saffron threads, soak the saffron in a small bowl with 4 tbsp of broth and let it sit for 10 mins to steep.

1.Bring vegetable broth to a boil.

2.In a large skillet on med heat, add olive oil. Add the onion and garlic and sauté until the onion is translucent.

3.Add bell peppers, carrots, and sauté for 3 to 5 mins—season with a bit of salt and add the paprika (if using). Then add the frozen peas, olives, spinach, and finally rice. Mix and stir well, cook the rice for a couple of mins, then add the saffron.

4.Pour 3 ½ c of hot broth slowly in the pan, making sure it’s evenly distributed. Bring to the boil and then reduce the heat to med and let it cook uncovered. Top with the artichokes. Never stir the rice. tealfitpro | 120

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4.Pour 3 ½ c of hot broth slowly in the pan, making sure it’s evenly distributed. Bring to the boil and then reduce the heat to med and let it cook uncovered. Top with the artichokes. Never stir the rice.

5.Let the vegetable paella cook for 15-18 mins. After 10 mins, check the rice. If needed, add more broth, ⅓ c at a time. Increase the heat during the last couple of mins to create a crispy bottom.

6.Remove the pan from the heat, top with some cherry tomatoes, and cover it with a lid or tin foil and let the paella rest for 5-10 mins.

7.Garnish with the fresh chopped parsley and lemon wedges before serving.

Fresh Corn and Tomato Fettuccine Ingredients

227g uncooked whole wheat fettuccine 2 med ears sweet corn, husked 2 tsp plus 2 tbsp olive oil, divided ½ c chopped sweet red pepper 4 green onions, chopped 2 med tomatoes, chopped ½ tsp salt ½ tsp pepper 1 c crumbled feta cheese 2 tbsp minced fresh parsley

Instructions

1.Cook fettuccine according to package directions, adding corn during the last 8 mins of cooking.

2.Meanwhile, in small skillet, heat 2 tsp of oil over med-high heat. Add red pepper and green onions; cook until tender.

3.Drain pasta and corn; transfer to a large bowl. Cool corn slightly; cut corn from cobs and add to pasta.

4.Add tomatoes, salt, pepper, remaining 2 tbsp oil; toss to combine.

5.Sprinkle it with cheese and parsley. tealfitpro | 122

Asian Chicken Rice Bowl Ingredients

¼ c rice vinegar 1 green onion, minced 2 tbsp reduced-sodium soy sauce 1 tbsp toasted sesame seeds 1 tbsp sesame oil 1 tbsp honey 1 tsp minced fresh ginger root 1 package (8.8 ounces) ready-toserve brown rice 4 c coleslaw mix (about 9 ounces) 2 c shredded rotisserie chicken, chilled 2 c frozen shelled edamame, thawed

Instructions

1.For dressing, whisk together the first 7 ingredients.

2.Cook rice according to package directions. Divide among 4 bowls.

3.In a large bowl, toss coleslaw mix and chicken with half of the dressing.

Serve edamame and slaw mixture over rice; drizzle with remaining dressing. tealfitpro | 123

Sausage & Vegetable Skillet Ingredients

1 tbsp olive oil 1 package fully cooked Italian chicken sausage links, cut into 1inch pieces 1 lg onion, chopped 3 garlic cloves, minced ¼ tsp crushed red pepper flakes 1½ pounds red potatoes, thinly sliced 1 package frozen corn ¼ tsp pepper 1¼ c vegetable broth 2 c fresh baby spinach

Instructions

1.In a 12-in. skillet, heat oil over med-high heat; saute sausage and onion until onion is tender.

Add garlic and pepper flakes; cook and stir for 1 min.

2.Add potatoes, corn, pepper and broth; bring to a boil. Reduce heat to med; cook, covered, until potatoes are tender, 15-20 mins.

Stir in spinach until wilted.

tealfitpro | 124

Pesto Corn Salad with Shrimp Ingredients

med ears sweet corn, husked ½ c packed fresh basil leaves ¼ c olive oil ½ tsp salt, divided 1½ c cherry tomatoes, halved ⅛ tsp pepper 1 avocado, peeled and chopped 1 lb uncooked shrimp, peeled and deveined

Instructions

1.In a pot of boiling water, cook corn until tender, about 5 mins.

Drain; cool slightly.

2. Meanwhile, in a food processor, pulse basil, oilcook and corn until tender, about 5 mins.

1.In a pot of boiling water, ¼ tsp salt blended.

Drain; cooluntil slightly.

3.Cut corn from andprocessor, place in pulse basil, oil and ¼ tsp salt until 2. Meanwhile, incob a food a bowl. blended.

4.Stir in tomatoes, and in a bowl.

3.Cut corn from cobpepper and place remaining ¼ tsp salt.

Addand remaining ¼ tsp salt. Add 4.Stir in tomatoes, pepper 5. avocado and 2 tbsp basil mixture; toss gently to combine.

5.Thread shrimp onto metal or soaked wooden skewers; brush with remaining basil mixture. Grill, covered, over med heat until shrimp turn pink, 2-4 mins per side.

6.Remove shrimp from skewers; serve with corn mixture.

tealfitpro | 125

Grilled Pineapple Chimichurri Chicken Ingredients

½ small sweet red pepper, stemmed and seeded 2 slices fresh pineapple (½ inch) ⅔ c fresh cilantro leaves ⅔ c parsley sprigs (stems removed) 4 tsp lime juice ¼ c canola oil ¼ c island teriyaki sauce 1 tbsp minced fresh ginger root 4 boneless skinless chicken breast halves (6 ounces each) Hot cooked couscous, optional 2 green onions, sliced

Instructions

1.Place pepper and pineapple on an oiled grill rack over med heat; grill, covered, until lightly browned, 3-4 mins per side.

2.For chimichurri, place cilantro, parsley and lime juice in a food processor; pulse until herbs are finely chopped.

3.Continue processing while slowly adding oil.

4.Chop grilled pepper and pineapple; stir into herb mixture.

5.Mix teriyaki sauce and ginger.

6.Place chicken on an oiled grill rack over med heat; grill, covered, until a thermometer reads 165°F, 5-7 mins per side.

7.Brush with some teriyaki mixture during the last 4 mins.

8.Brush chicken with remaining teriyaki mixture before serving. If desired, serve with couscous.

9.Top with chimichurri and green onions .

tealfitpro | 126

Hawaiian Pork Chops Instructions

Ingredients

4 boneless pork loin chops ¼ tsp salt ¼ tsp pepper 3 tsp canola oil, divided ⅓ c chopped green pepper ⅓ c thinly sliced onion 1 can (14-½ ounces) reducedsodium beef broth 1 can (8 ounces) unsweetened pineapple chunks, undrained ¼ c ketchup 2 tbsp brown sugar 1 tbsp cider vinegar 2 tbsp cornstarch 3 tbsp cold water Hot cooked rice, optional

1.Sprinkle pork chops with salt and pepper. Heat 2 tsp of oil in a large nonstick skillet over med heat. Cook pork chops until lightly browned, 3-4 mins on each side.

2.Remove and keep warm.

3.In the same skillet, saute green pepper and onion in remaining 1 tsp oil until almost tender, about 2 mins.

4.Stir in broth, pineapple, ketchup, brown sugar and vinegar. Bring to a boil. Return pork to the pan. Reduce heat; cover and simmer until a thermometer inserted in pork reads 145°F, 5-7 mins. Remove and keep warm.

5.Combine cornstarch and water until smooth; stir into skillet.

Bring to a boil; cook and stir until thickened, 1-2 mins. Serve with pork and, if desired, rice.

tealfitpro | 128

Garlic Asiago Cauliflower Rice Ingredients

1 med head cauliflower 2 tbsp unsalted butter 1 tbsp extra virgin olive oil 1½ tsp garlic-herb seasoning blend ½ c finely grated Asiago cheese

Instructions

1.Using a box grater or a food processor fitted with the steel blade, finely shred the cauliflower (about 6 c).

2.In a large cast-iron or other heavy skillet, heat butter, oil and seasoning blend over med-high heat.

3.When butter is melted, stir in cauliflower, working in batches if necessary.

4.Cook, uncovered, until tender, 10-15 mins, stirring occasionally. Stir in cheese. tealfitpro | 129

Basil Corn & Tomato Bake Ingredients

2 tsp olive oil 1 med onion, chopped 2 lg eggs 1 can (10-¾ ounces) reducedfat reduced-sodium condensed cream of celery soup, undiluted 4 c fresh or frozen corn 1 small zucchini, chopped 1 med tomato, seeded and chopped ¾ c soft whole wheat bread crumbs ⅓ c minced fresh basil ½ tsp salt ½ c shredded part-skim mozzarella cheese, Additional minced fresh basil, optional

Instructions

1.Preheat the oven to 350°F. In a small skillet, heat oil over med heat. Add onion; cook and stir until tender. In a large bowl, whisk eggs and condensed soup until blended.

2.Stir in vegetables, bread crumbs, basil, salt and onion.

3.Transfer mixture to an 11x7-in. baking dish coated with cooking spray.

4.Bake, uncovered, 40-45 mins or until bubbly. Sprinkle it with cheese.

Bake 5-10 mins longer or until the cheese is melted. Let stand for 10 mins before serving.

5.If desired, sprinkle with additional basil. tealfitpro | 130

Ginger Salmon with Green Beans Ingredients

Instructions

¼ c lemon juice 2 tbsp rice vinegar 3 garlic cloves, minced 2 tsp minced fresh ginger root 2 tsp honey ⅛ tsp salt ⅛ tsp pepper 2 salmon filets (4 ounces each) 1 med lemon, thinly sliced green beans ¾ pound fresh green beans, trimmed 2 tbsp water 2 tsp olive oil ½ c finely chopped onion 3 garlic cloves, minced ⅛ tsp salt

1.Preheat the oven to 325°F. Mix the first 7 ingredients.

2.Place each salmon filet on an 18x12-in. piece of heavy-duty foil; fold up edges of foil to create a rim around the fish. Spoon lemon juice mixture over salmon; top with lemon slices.

3.Carefully fold foil around fish, sealing tightly. Place packets in a 15x10x1-in. pan.

4.Bake until the fish just begins to flake easily with a fork, 15-20 mins.

Open foil carefully to allow steam to escape.

5.Meanwhile, place green beans, water and oil in a large skillet; bring to a boil. Reduce heat; simmer, covered, 5 mins.

6.Stir in remaining ingredients; cook, uncovered, until beans are crisptender, stirring occasionally. Serve with salmon. tealfitpro | 131

Healthier-than-Egg Rolls Ingredients

1 lbs lean ground chicken 1 ½ c sliced fresh mushrooms 1 med onion, chopped 2 garlic cloves, minced 1 tsp minced fresh ginger root 2 tbsp reduced-sodium soy sauce 1 package (14 ounces) coleslaw mix 1 tbsp sesame oil 3 c hot cooked brown rice ½ c sweet-and-sour sauce Wonton strips, optional

Instructions

1.-In a large cast-iron or other heavy skillet, cook and crumble chicken with mushrooms, onion, garlic and ginger over med-high heat until no longer pink, 6-8 mins; drain.

2.-Stir in soy sauce.

3. Add coleslaw mix; cook and stir until wilted, 3-4 mins.

4.Stir in sesame oil. Serve with rice and sweet-and-sour sauce.

5.If desired, top with wonton strips.

tealfitpro | 132

Black Bean & Corn Quinoa Ingredients

2 tbsp canola oil 1 med onion, finely chopped 1 med sweet red pepper, finely chopped 1 celery rib, finely chopped 2 tsp chili powder ¼ tsp salt ¼ tsp pepper 2 c vegetable stock 1 c frozen corn 1 c quinoa, rinsed 1 can (15 ounces) black beans, rinsed and drained ⅓ c plus 2 tbsp minced fresh cilantro, divided

Instructions

1.In a large skillet, heat oil over med-high heat. Add onion, red pepper, celery and seasonings; cook and stir for 5-7 mins or until vegetables are tender.

2.Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 mins or until liquid is absorbed.

3.Add beans and ⅓ c cilantro; heat through, stirring occasionally.

Sprinkle with remaining cilantro

Beef & Spinach Lo Mein Ingredients

¼ c hoisin sauce 2 tbsp soy sauce 1 tbsp water 2 tsp sesame oil 2 garlic cloves, minced ¼ tsp crushed red pepper flakes 1 lbs beef top round steak, thinly sliced 6 ounces uncooked spaghetti 4 tsp canola oil, divided 1 can (8 ounces) sliced water chestnuts, drained 2 green onions, sliced 1 package (10 ounces) fresh spinach, coarsely chopped 1 red chili pepper, seeded and thinly sliced

Instructions

1.In a small bowl, mix the first 6 ingredients. Remove ¼ c mixture to a large bowl; add beef and toss to coat. Marinate at room temperature for 10 mins.

2.Cook spaghetti according to package directions.

3.Meanwhile, in a large skillet, heat 1-½ tsp canola oil. Add half the beef mixture; stir-fry 1-2 mins or until no longer pink.

4.Remove from the pan. Repeat with an additional 1-½ tsp oil and remaining beef mixture.

5.Stir-fry water chestnuts and green onions in remaining canola oil for 30 seconds. Stir in spinach and remaining hoisin mixture; cook until spinach is wilted. Return beef to pan; heat through.

6.Drain spaghetti; add to beef mixture and toss to combine.

7. Sprinkle it with chili pepper.

tealfitpro | 134

Roasted Veggie & Lentil Bowl Ingredients

1¼ c quinoa 3¾ c cooked Puy lentils (or 1½ c dried lentils, cooked until al dente) 2 med sweet potatoes cut into ¾-inch pieces 1½ lbs brussels sprouts Drizzle of olive oil 1 tsp garlic powder 1tsp onion powder Salt and pepper to taste For Dressing: ¾ c tahini ¼ tsp ground cumin Salt to taste 1 med lemon juiced 2 cloves garlic ½ c ice-cold water plus more as needed For Serving: Help seeds 1 avocado diced

Instructions

1.Preheat oven to 425°F. 2.Add quinoa and 2½ c water or vegetable stock to sauce pan, bring to a simmer, cover and cook for 15 mins, set aside for 5 mins then fluff with fork.

3.Transfer brussels sprouts and sweet potatoes to baking sheet in a single layer, then toss in olive oil, onion powder, garlic powder, salt, and pepper, roast for 25 mins.

4.In a bowl, coat the lentils in olive oil, onion powder, garlic powder, salt and pepper. Roast lentils on a baking sheet in a single layer until crispy. tealfitpro | 135

1.Preheat oven to 425°F. 2.Add quinoa and 2½ c water or vegetable stock to sauce pan, bring to a simmer, cover and cook for 15 mins, set aside for 5 mins then fluff with fork.

3.Transfer brussels sprouts and sweet potatoes to baking sheet in a single layer, then toss in olive oil, onion powder, garlic powder, salt, and pepper, roast for 25 mins.

4.In a bowl, coat the lentils in olive oil, onion powder, garlic powder, salt and pepper. Roast lentils on a baking sheet in a single layer until crispy.

5.Add tahini, cumin, salt and lemon juice to med bowl. Grate in garlic and add ice water one table spoon at a time until it reaches the desired consistency.

6.Serve quinoa, roasted lentils, and veggies with the desired amount of dressing. Season with salt and pepper, then top with chopped avocado and sprinkle with hemp seed.

tealfitpro | 136

Glass Noodle Salad Ingredients

Salad 150 g Glass noodles 2 med carrots, julienned 1 lg red bell pepper 1 c edamame 3 green onions ¾ c roasted peanuts, chopped ¾ c cilantro, chopped 1 tbsp toasted sesame seeds Dressing 3 ½ tbsp tamari 1 tbsp maple syrup Zest of half a lime 1 lime, juiced 1 inch ginger, grated 1 small red chilli pepper, minced 1 ½ tbsp toasted sesame oil 1 tbsp sesame oil

Instructions

For Dressing: 1.Add ingredients to a jar with a lid or small bowl, then shake or whisk to combine.

For Salad: 1.Cook the glass noodles according to the package directions. Transfer into large bowl and cut with kitchen shears into smaller pieces. Set aside.

2.Add all vegetables and noodles into a bowl and toss in the desired amount of dressing, mix until incorporated.

tealfitpro | 137

Black Bean Chicken with Rice Ingredients

3 tsp chili powder 1 tsp ground cumin 1 tsp pepper ¼ tsp salt 4 boneless skinless chicken breast halves (4 ounces each) 2 tsp canola oil 1 can (15 ounces) black beans, rinsed and drained 1 c frozen corn 1 c salsa 2 c hot cooked brown rice Minced fresh cilantro, optional

Instructions

1.In a small bowl, mix seasonings; sprinkle over both sides of chicken.

In a large non-stick skillet, heat oil over med heat.

2.Brown chicken on both sides.

3.Add beans, corn and salsa to skillet; cook, covered, 10-15 mins or until a thermometer inserted in chicken reads 165°F. 4.Serve with rice and if desired, cilantro.

Grilled Chicken and Mango Skewers Ingredients

3 med ears sweet corn 1 tbsp butter ⅓ cup plus 3 tbsp sliced green onions, divided 1 lbs boneless skinless chicken breasts, cut into 1-inch cubes ½ tsp salt ¼ tsp pepper 1 med mango, peeled and cut into 1-inch cubes 1 tbsp extra virgin olive oil Lime wedges, optional

Instructions

1.Cut corn from cobs. In a large skillet, heat butter over med-high heat; saute cut corn until crisp-tender, about 5 mins. Stir in ⅓ cup green onions. Keep warm.

2.Toss chicken with salt and pepper. Alternately thread chicken and mango onto 4 metal or soaked wooden skewers. Brush with oil.

3. Grill, covered, over med heat or broil 4 in. from heat until chicken is no longer pink, 10-12 mins, turning occasionally.

4.Serve with corn mixture; sprinkle with remaining green onions. If desired, serve with lime wedges. tealfitpro | 139

Blackened Tilapia with Zucchini Noodles Ingredients

2 lg zucchini (about 1-½ lbs) 1-½ tsp ground cumin ¾ tsp salt, divided ½ tsp smoked paprika ½ tsp pepper ¼ tsp garlic powder 4 tilapia filets (6 ounces each) 2 tsp olive oil 2 garlic cloves, minced 1 c pico de gallo

Instructions

1.Trim ends of zucchini. Using a spiralizer, cut zucchini into thin strands.

2.Mix cumin, ½ tsp salt, smoked paprika, pepper and garlic powder; 1.-Trim ends of zucchini.

Using a spiralizer, cut zucchini into thin strands. sprinkle mixture onto 2.-Mix cumin, ½ tspgenerously salt, smoked paprika, pepper and garlic powder; both sides of tilapia. sprinkle mixture generously onto both sides of tilapia.

3.- In a large non-stick skillet, heat oil over med-high heat. In batches, cook tilapia until the fish just begins to flake easily with a fork, 2-3 mins per side. Remove from pan; keep warm.

4.-In the same pan, cook zucchini with garlic over med-high heat until the zucchini is slightly softened, 1-2 mins, tossing constantly with tongs (do not overcook).

5.-Sprinkle the remaining ¼ tsp of salt.

6.-Serve with tilapia and pico de gallo.

tealfitpro | 140

Pesto Chicken Bake Ingredients

4 boneless skinless chicken breast halves (6 ounces each) ½ tsp salt ¼ tsp pepper 1 tbsp canola oil ¼ cup prepared pesto ½ lbs fresh mozzarella cheese, cut into 8 slices 2 plum tomatoes, sliced Sliced fresh basil leaves, optional

Instructions

1.Preheat the oven to 400°F. Sprinkle chicken with salt and pepper.

2.In a large skillet, heat oil over medhigh heat.

3.Brown chicken on both sides.

4.Transfer to a greased 2-qt. baking dish.

5.Top with pesto, cheese and tomatoes.

6. Bake until a thermometer reads 165°F, 15-18 mins.

7. If desired, sprinkle with basil.

tealfitpro | 141

Marinated Flank Steak Ingredients

Citrus-garlic Marinade 1 ½ tbsp grated orange zest plus ⅓ cup orange juice 1 tbsp grated lime zest plus 2 tbsp lime juice 2 tbsp olive oil 1 ½ tsp cumin seeds 2 cloves garlic, finely chopped Flank Steak 1 1½-lb to 2-lb beef flank steak Kosher salt and pepper Orange-Spiked Chimichurri, for serving Grilled broccoli, for serving

Instructions

For Marinade 1.Combine all ingredients in a resealable plastic bag. Add steak, seal and turn to coat. Let sit for at least 30 mins or refrigerate up to 2 hours.

For Steak 1.Heat grill to med-high. Remove steak from marinade, scraping off any large bits. Season with ½ tsp each salt and pepper and grill, covered, 4 mins.

2.Turn and grill, covered, to desired doneness, 3 to 5 mins more for medrare (135°F), depending on thickness. Transfer to a cutting board and let rest for 10 mins before slicing. Serve with Orange-Spiked Chimichurri and grilled broccoli if desired.

tealfitpro | 142

Garlic Lime Chicken Ingredients

⅓ cup soy sauce ¼ cup fresh lime juice 1 tbsp Worcestershire sauce ½ tsp ground mustard 2 garlic cloves, minced 6 boneless skinless chicken breast halves (6 ounces each) ½ tsp pepper

Instructions

1.In a shallow dish, combine the first 5 ingredients; add chicken and turn to coat. Cover and refrigerate at least 30 mins.

2.Drain; discard marinade.

Sprinkle chicken with pepper.

Grill, covered, over med heat until a thermometer reads 165°F, 7-8 mins on each side.

tealfitpro | 144

Light and Healthy Broccoli Pasta Ingredients

1 lg broccoli head, trimmed into small pieces 2 tbsp extra-virgin olive oil 3 minced garlic cloves ¼ tsp crushed red pepper Salt and black pepper, to taste 12 ounces shell pasta 1 c freshly grated parmesan cheese

Instructions

1.Bring a large pot of salted water to a boil. Add the broccoli and cook for about 5 mins until tender.

2.Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water to use later.

3.In a skillet, heat some olive oil over med heat.

4.Add garlic and a pinch of red pepper flakes, followed by the cooked broccoli and reserved broccoli water.

5.Season with salt and pepper.

6.Cook for about 10 mins, stirring occasionally, until the broccoli becomes soft enough to mash easily with a spoon.

7.Using the same pot with the broccoli water, add your choice of pasta and cook until al dente according to package instructions.

8.Drain the pasta thoroughly once cooked.

9.Transfer the drained pasta into the skillet with the broccoli mash.

10.Add Parmesan cheese and stir everything together until well combined.

11.Adjust the consistency of the sauce by adding a splash of reserved pasta water if it appears too thick.

12. Season to taste, serve with grated parmesan cheese. tealfitpro | 145

SNACKS

Banana Sunshine Overnight Oats

Ingredients

½ c of rolled oats ½ c of lactose free, oat or almond milk ¼ c of lactose free Greek yogurt 1 tbsp of chia seeds 1 tbsp of honey ¼ tsp of vanilla extract ½ Banana sliced 1 tbsp of sunflower butter

Instructions

1.leave overnight in a jar or container and eat in the morning, this allows the oats to soften

Chocolate Chip Protein Balls Ingredients 2 scoops of chocolate protein powder ½ cup almond flour 2 tbsp cocoa powder 2 tbsp honey * Beelicious is the best local brand 2 tbsp preferred nut or sunflower butter 2 tbsp water * more if needed Handful of dark chocolate chips

Instructions 1.Roll and let sit

tealfitpro | 147

Lemon Blueberry Greek Frozen Yogurt Bites Ingredients

1 c lemon Greek yogurt ⅔ c plain Greek yogurt 2 tsp honey 1 tsp vanilla 1 ¼ c blueberries fresh

Instructions

1.Combine yogurts, honey and vanilla in a large bowl. Mix until well combined.

2.Add in blueberries and mix until incorporated.

3.Place cupcake liners in 12 regular-sized cupcake cavities.

4.Fill each with equal amounts of the yogurt mixture.

5.Freeze Greek yogurt bites for at least 4 hours before serving.

6.Let frozen Greek yogurt bites sit at room temperature for 12 mins before removing from the pan and liners.

7.If you have any difficulty removing the bites, run a little lukewarm water on the bottom of the tray.

8.Enjoy!

tealfitpro | 148

Ingredients

Date Snickers

Pitted Dates Almond Butter Semi Sweet Chocolate Chips

Instructions

1.Take a date and split it in half on a sheet of parchment paper 2.Spoon in a small amount of almond butter and 1 chocolate chip per date 3.Freeze and enjoy!

Homemade Trail Mix Ingredients

1 serving of mixed nuts or seeds 1 serving of dried fruit or added ingredients of choice * cranberries, dried bananas, dries mangos, light chocolate chips, pretzels, raisins

Instructions

Combine in a ziplock bag and shake

Lemon-Apricot Fruit Pops

Ingredients

¼ c orange juice 1 tsp grated lemon zest ¼ c lemon juice 4 tsp sugar 1 cup sliced fresh apricots (4-5 med) ½ c ice cubes 1 tsp minced fresh mint, optional 6 freezer pop pouches, molds or 6 paper cups (3-ounce size) and wooden pop sticks

Instructions

1.Place the first 6 ingredients in a blender; cover and process until blended. If desired, stir in mint.

2.Pour into pouches, molds or paper cups.

3.Top molds with holders. If using cups, top with foil and insert sticks through foil.

4. Freeze until firm.

tealfitpro | 150

Coconut Milk Strawberry-Banana Pops Ingredients

1 can (13.66 ounces) coconut milk 1 pint fresh strawberries, chopped, divided 1 med banana, sliced 2 tbsp maple syrup 12 freezer pop molds or 12 paper cups (3 oz. each) and wooden pop sticks

Instructions

1.Place coconut milk, 1-½ cups strawberries, banana and syrup in a blender; cover and process until smooth.

2.Divide remaining strawberries among 12 molds or paper cups.

3.Pour pureed mixture into molds or cups, filling ¾ full.

4.Top molds with holders. If using cups, top with foil and insert sticks through foil.

5.Freeze until firm, at least 4 hours

tealfitpro | 151

Raspberry-Banana Soft Serve Ingredients

4 med ripe bananas ½ cup fat-free plain yogurt 1 to 2 tbsp maple syrup ½ cup frozen unsweetened raspberries Fresh raspberries, optional

Instruction

1.Thinly slice bananas. Arrange in a single layer on a baking sheet; freeze overnight.

2.Pulse bananas in a food processor until finely chopped. Add yogurt, maple syrup and raspberries.

3.Process just until smooth, scraping inside of the bowl as needed.

Serve immediately, adding fresh berries if desired. *Chocolate-Peanut Butter : Substitute 2 tbsp each creamy peanut butter and baking cocoa for the raspberries; proceed as directed.

tealfitpro | 152

Chocolate Strawberry Yogurt Clusters Ingredients

2 c of chopped strawberries 1 c vanilla or plain Greek yogurt 1 c chocolate chips 1 tsp coconut oil Flaky sea salt (optional)

Instructions

1.Combine ingredients. Add the chopped strawberries and Greek yogurt into a med-sized bowl. Toss them to coat.

2.Prep the strawberry-yogurt clusters. Line a baking sheet with parchment paper. Scoop 2- to 3-tbsp-sized clusters of the strawberryyogurt mixture onto the parchment-lined baking sheet. Place the baking sheet into the freezer and chill the strawberry-yogurt clusters for 20 mins.

3.Melt the chocolate. In a separate small bowl, add the chocolate chips and coconut oil. Use a microwave to melt the chocolate in 30-second increments. After each increment, stir the chocolate, then microwave again until combined and fully smooth.

4.Dip the clusters. Once the chocolate is melted and the strawberryyogurt clusters are frozen, dip the frozen dessert clusters into the chocolate to fully coat. Place the chocolate-coated clusters back on the parchment-lined baking sheet; the chocolate will harden into a shell around the frozen strawberry-yogurt clusters.

5.While the chocolate is drying, add a sprinkle of flaky sea salt on top of the clusters, if desired. Enjoy!

Leftovers can be stored in the refrigerator for up to one week or in the freezer for up to one month tealfitpro | 153

Strawberry Salsa Ingredients

1 pint fresh strawberries, chopped 4 plum tomatoes, seeded and chopped 1 small red onion, finely chopped 1 to 2 med jalapeno peppers, minced 2 tbsp lime juice 1 tbsp olive oil 2 garlic cloves, minced

Instructions

1.In a large bowl, combine the strawberries, tomatoes, onion and jalapenos.

2.Stir in the lime juice, oil and garlic.

3.Cover and refrigerate for 2 hours before serving.

tealfitpro | 155

Sliced Fruit Board

Ingredients

1 Banana ½ container of strawberries + Whatever variety of large fruits you’d like to fill your characuterie board. ¼ cup of dark chocolate chips

Instructions

1.Slice fruit and place on a charcuterie board 2.To melt chocolate chips in the microwave, place them in for 30s intervals stirring, add 1 tbsp of milk once chips are starting to melt and stir in. Continue until mixed and runny 3.Drizzle chocolate overtop of fruit

tealfitpro | 156

Chocolate Chia Pudding Ingredients

¼ c chia seeds 2 tbsp cocoa powder 1 scoop plant-based protein powder chocolate or vanilla 1 c plant-based milk such as almond or soy 3 tbsp maple syrup or agave vanilla extract and salt optional, to taste

Instructions

1.In a med bowl, mix together ¼ c of chia seeds, 2 tbsp of cocoa powder, 1 scoop of protein powder, and a small pinch of salt.

2.Slowly add 1 c of milk while ¼ cup of chia seeds, 2 tbsp of cocoa powder, 1.In a med bowl, mix together stirring. helps powder, to keep the 1 scoop This of protein and a small pinch of salt. mixtureadd smooth.

2.Slowly 1 cup Make of milksure while stirring. This helps to keep the mixture everything is well combined.

3.Add 2-3 tbsp of your chosen sweetener. Stir until it’s fully mixed in. You can taste and adjust the sweetness if needed.

4.Cover the bowl with plastic wrap or a lid.

5.Place the bowl in the fridge for at least 4 hours or overnight. This allows the chia seeds to absorb the liquid and thicken into a pudding-like consistency.

6.Stir the pudding again before serving to make sure there are no clumps.

7.You can serve it as is or top with fresh fruit, nuts, or chocolate chips for extra flavor. tealfitpro | 157

DIPS & DRESSING

Balsamic Vinaigrette (serves approx. 7 servings)

Ingredients

¼ cup balsamic vinegar ½ cup extra virgin olive oil 1 tsp Dijon mustard 1 tbsp of maple syrup or honey Salt and pepper to taste Optional: clove of garlic

Lemon Dijon Dressing (serves approx. 7 servings)

Ingredients

¼ cup of olive oil 2 tbsp lemon juice 2 tsp of dijon 2 tsp of maple syrup or honey 1 garlic clove Salt and pepper to taste

Peanut Sauce

(serves approx. 7 servings)

Ingredients

¼ cup of nut butter (of your choice) 5 tbsp low sodium soy sauce 1 tbsp rice vinegar 1 tbsp honey 2 tsp sesame oil 1 clove of garlic 1-2 tbsp of lime juice Red pepper flakes to taste

Vegetable Dip

(serves approx. 7 servings)

Ingredients

1 c plain, nonfat Greek yogurt ¼ c mayonnaise made with olive oil ¼ tsp salt ¼ tsp ground black pepper ¼8 tsp garlic powder ¼8 tsp onion powder 1 tsp Worcestershire sauce 1 tsp dried parsley flakes ¼ c minced fresh dill (see notes) fresh vegetables for dipping

Instructions

1.Mix all ingredients together in a large bowl.

2.Transfer to a serving bowl and store covered in the refrigerator.

3.Serve cold with fresh vegetables

*if you would like it to be Dill Vegetable Dip, add ¼ c minced dill.

tealfitpro | 160

Greek Feta Dip Ingredients

12 oz. feta 1 c Greek yogurt 1 (8-oz.) block cream cheese, softened ¼ c extra-virgin olive oil, plus more for drizzling Juice and zest of 1 lemon Kosher salt 2 tbsp freshly chopped dill, plus more for garnish Pinch crushed red pepper flakes ½ c chopped cucumber ½ c halved cherry tomatoes Whole grain pita chips, for serving

Instructions

1.Using a handheld mixer on med-high speed, in a large bowl, beat feta, yogurt, cream cheese, oil, lemon zest, and lemon juice until fluffy and combined; season with salt. Add dill and crushed red pepper flakes and stir to combine.

2.Transfer dip to a serving bowl. Top with cucumber, tomatoes, dill, and a drizzle of oil. Serve with chips alongside.

SWEET TREATS

Healthy Chocolate Chip Cookies

Ingredients

1 ½ c almond flour or whole wheat flour ½ tsp baking soda ¼ tsp salt ¼ c coconut oil or unsalted butter, melted ¼ c maple syrup or honey 1 tsp vanilla extract 1 lg egg or flax egg (for a vegan option) ½ c dark chocolate chips

Instructions

1.Preheat your oven to 350°F and line a baking sheet with parchment paper.

2.In a med bowl, whisk together the almond flour, baking soda, and salt.

3.In a separate bowl, mix the melted coconut oil (or butter), maple syrup (or honey), vanilla extract, and egg. Stir until smooth.

4.Gradually add the wet ingredients to the dry ingredients and mix until a dough forms. Fold in the dark chocolate chips.

5.Scoop tbsp-sized portions onto the prepared baking sheet, spacing them apart. Flatten slightly with your fingers or a spoon. Bake for 10-12 mins, or until the edges turn golden brown. Cool and enjoy. tealfitpro | 163

Protein Cookies Ingredients

1 c peanut butter ⅔ c brown sugar substitute 1 lg egg ½ c vanilla protein powder ¼ c chocolate chips (optional)

Instructions

1.Preheat the oven to 350°F. Line a cookie sheet or baking tray with parchment paper and set aside.

2.In a small mixing bowl, combine all your ingredients and mix until combined.

3.Using your hands, form 12 balls of cookie dough and place them on the lined sheet. Press down on each cookie to form a cookie shape. Bake the cookies for 12-14 mins, or until the edges begin to brown.

4.Remove from the oven and let cool on the baking sheet completely.

tealfitpro | 164

Chocolate Chip Banana Cake Ingredients

-½ Banana - 1 egg - ⅓ cup oats - ¼ tsp baking soda - pinch of chocolate chips * less than 30 - 1 heaping tbsp cocoa powder - pinch of sea salt - ¼ cup lactose free milk

Instructions

1.Preheat oven to 350°F and lightly grease an oven-safe baking dish.

2.Add all ingredients (except chocolate chips) to a blender and blend until fully combined.

3.Pour batter into baking dish, top with chocolate chips and bake for about 15 mins. tealfitpro | 165

Pan Fried Cinnamon Bananas Ingredients

bananas ** slightly overripe. sugar ground cinnamon nutmeg - optional

Instructions

1.Slice the bananas into rounds.

2.Combine the cinnamon, sugar, and nutmeg in a small bowl and set aside.

3.Spray a skillet with nonstick spray, heat over med, then add the banana rounds.

4.Sprinkle about ½ of the cinnamon mixture, then cook for 2-3 mins until the rounds start to warm.

5.Flip the rounds over.

6.Sprinkle the rest of the cinnamon mixture, then cook for another 2 mins or so until the bananas are warmed through.

tealfitpro | 166

Apple Cinnamon Quinoa Ingredients

3 small apples- cored, peeled, and diced 1 tbsp dairy free margarine 1 c red quinoa 2 c dairy free milk ¼ c raisins 1 tsp cinnamon 1 tsp vanilla extract handful of sliced almonds, or your favorite chopped nut (optional)

Instructions

1.Melt your margarine over med heat in a large saucepan.

2. Add your apples, and saute for 34 mins until they begin to soften.

3.Add the remaining ingredients, and bring to a boil. Reduce to a simmer, and continue cooking until the quinoa is cooked.

4.This should take about a half hour.

5.Will keep in the fridge for a few days. Just scoop, heat, and serve,

tealfitpro | 167

Slow-Cooker Baked Apples Ingredients

6 med tart apples ½ c raisins ⅓ c packed brown sugar 1 tbsp grated orange zest 1 c water 3 tbsp thawed orange juice concentrate 2 tbsp butter

Instructions

1.Core apples and peel the top third of each if desired.

2.Combine the raisins, brown sugar and orange zest; spoon into the apples.

3.Place in a 5-qt. slow cooker.

4.Pour water around the apples.

5.Drizzle with orange juice concentrate. Dot with butter.

6.Cover and cook on low for 4-5 hours or until the apples are tender.

tealfitpro | 168

Baked Banana Boats Ingredients

2 med bananas, unpeeled ¼ cup unsweetened crushed pineapple, drained ¼ cup granola without raisins ¼ cup chopped nuts * optional 2 tsp miniature semisweet chocolate chips

Instructions

1.Cut each banana lengthwise about ½ in. deep, leaving ½ in. uncut at both ends. Place each banana on a 12-in. square of foil; crimp and shape foil around bananas so they sit flat.

2.Gently pull each banana peel open, forming a pocket. Fill pockets with pineapple, granola, pecans and chocolate chips.

3.Place on a baking sheet.

Bake at 350°F for 10-12 mins or until chips are softened.

tealfitpro | 169

Healthy Apple Crumble Ingredients

For filling: 5 Fuji apples, peeled & chopped 1 tbsp tapioca flour ½ tsp ground cinnamon 2 tbsp maple syrup 2 tbsp fresh lemon juice ¼ tsp kosher salt For the topping: ¾ cup almond flour 1 c old-fashioned oats 2 tbsp coconut sugar 2 tbsp maple syrup ¼ tsp kosher salt ⅓ c coconut oil

Instructions

1.Preheat the oven to 350°F. Spray an 8 by 8-inch baking dish with nonstick spray. Set aside.

2.In a large bowl, combine the chopped apples, tapioca flour, cinnamon, maple syrup, lemon juice, and kosher salt. Toss until well combined.

3.Pour the apple mixture into the greased baking dish.

4.In a separate bowl, combine the almond flour, rolled oats, coconut sugar, maple syrup, salt, and coconut oil. Use your hands to mix it together until it forms a crumble.

5.Evenly top the apples with the crumble. Place the dish on the center rack of the oven and bake for 30 mins.

6.Carefully tent the apple crumble with foil and then bake another 35 mins, or until the apples are soft. tealfitpro | 170

Zero Sugar Brownies Ingredients

½ c chopped chocolate pieces 1 c non-dairy Greek yogurt ½ c sweetener of choice (sugarfree, white or brown sugar) ¾ c regular or gluten-free allpurpose flour ½ c cocoa powder ½ tsp baking soda ½ c preferred milk (like unsweetened almond milk) 1 c optional chocolate chips

Instructions

1.Preheat oven to 350°F and grease a 8 x 8 baking dish.

2.In a microwave-safe bowl, add your chopped chocolate. Melt in 30 sec bursts.

3.Cool slightly then add the rest of your wet Ingredients.

4.Add the flour, cocoa powder, and baking soda to the chocolate mixture, stir until just combined.

5.Pour in milk and mix until incorporated, then fold in chocolate chips.

6.Bake for 25-30 mins, or until a toothpick comes out clean.

7.Cool and enjoy.

Low Calorie Greek Yogurt Brownies Ingredients

¾ c flour ½ c cocoa powder ½ c monk fruit 1 tsp baking powder ¼ tsp salt 1 c Greek yogurt ½ c almond milk 90 g Dark Chocolate Chips

Instructions

1.Preheat your oven to 350°F. Line an 8×8 in glass baking dish with nonstick spray and set aside.

2.In a large bowl, whisk together all of the dry ingredients. Mix in the wet ingredients & mix just until fully incorporated. Do not over mix! The batter should be fairly thick, but add another splash of almond milk if it seems too thick.

3.In a microwave-safe bowl, melt your chocolate chips (add a little bit of coconut oil if needed). Pour into your brownie batter & gently fold.

4.Transfer to your prepared baking dish and top with additional chocolate chips if desired. Bake the brownies for 30-35 min and enjoy!

tealfitpro | 172

Protein Blondies Ingredients

1 c natural almond butter (or peanut butter) ¼ c honey or maple syrup ½ c brown sugar or coconut sugar ¼ c vanilla protein powder ½ c rolled oats ½ tsp baking powder ½ tsp vanilla extract ¼ tsp salt ½ c chocolate chips (semisweet or dark)

Instructions

1.Preheat oven to 350°F and grease a 8 x 8 baking dish.

2.In a med bowl, take your almond butter (or peanut butter) and honey (or maple syrup). Stir them together until they are perfectly mixed and smooth.

3.Add the brown sugar to the mix and stir well, ensuring there are no lumps. Once it’s smooth, mix in the vanilla protein powder, rolled oats, baking powder, vanilla extract, and salt.

4.Gently fold in the chocolate chips until they are evenly mixed into the batter.

5. Bake for 20-25 mins, or until a tooth pick comes out clean.

tealfitpro | 173

Gluten-Free Almond Flour Sugar Cookies Ingredients

2 c fine blanched almond flour 1 tbsp cornstarch ½ tsp baking soda ¼ tsp fine sea salt ½ c unsalted butter, room temperature ½ c granulated sugar, plus 3 tbsp for rolling 1 lg egg, room temperature 1 tsp vanilla extract 2 tbsp sprinkles (optional)

Instructions

1.Preheat oven to 350°F and line a large baking sheet with parchment paper.

2.In a med-sized bowl, whisk together the almond flour, cornstarch, baking soda and salt.

3.In a large mixing bowl, use an electric mixer to cream together the butter and sugar, stopping to scrape down the sides of the bowl as necessary. This will take about 2-3 mins. Add the egg and vanilla and beat until combined.

4.On low speed, gradually mix in the dry ingredients until just combined. Stir in the sprinkles (if using).

5.Place the remaining 3 tbsp of sugar in a small bowl.

6.Use a 1.5 tbsp cookie scoop to portion out the cookie dough. Roll into balls and then roll in the sugar.

7.Arrange the cookie dough balls on the prepared baking sheet, about 2-3 inches apart. (I usually bake 8 per pan).

8.Bake 9-11 mins, or until the cookies are puffed up, crackled on top, and browning slightly around the bottom edges. tealfitpro | 174

No-Bake Lemon Poppy Seed Bites Ingredients 1 c almond flour ¼ c coconut flour 2 scoops preferred vanilla or unflavored protein powder ⅓ c melted coconut oil ¼ c maple syrup ½ a lemon, juiced + the zest 1 heaping tbsp poppy seeds Glaze: 3 tbsp confectioners sugar 2 tsp coffee creamer

Instructions

1.Combine dry ingredients in a mixing bowl.

2.Melt coconut oil in a separate bowl, then whisk in maple syrup.

3.Fold wet ingredients into dry ingredients using a spatula then your hands. It should form a firm, cookie-dough consistency. If mixture is too wet, add a bit more almond flour.

4.Line a bread loaf pan or a meal prep container with wax paper, then press dough mixture firmly inside.

5.Refrigerate for at least 2 hours before glazing and slicing into bites.

Glaze: 1.Whisk together glaze ingredients until smooth. Spread glaze evenly then freeze for about 20 mins to set.

tealfitpro | 176

Almond Flour Thumbprint Cookies Ingredients

2 c almond flour ¼ c coconut oil, melted ¼ c maple syrup ¼ tsp salt ¼ tsp baking powder 1 tsp vanilla extract 1 tsp almond extract 1 tsp apple cider vinegar or lemon juice To fill the cookies ¼-⅓ cup raspberry jam

Instructions

1.Preheat the oven to 350°F. Line a cookie sheet with parchment paper. Set aside.

2.In a large mixing bowl, add all the ingredients.

3.Stir with a spoon to form the cookie dough. It should be sticky but easy to roll into a cookie ball, if it is too wet, add more almond flour 1 tbsp at a time.

4.Scoop ½ tbsp of cookie dough per cookie, or to make large cookies, scoop 1 tbsp of dough per cookie.

5.Roll the cookie dough in your hand to form a small cookie dough ball and place the ball on the prepared cookie sheet.

6.Place the back of a ½ tsp measuring spoon in the center of the cookie dough ball. Press gently to form a hole in the center of the cookie.

7.Fill each thumbprint cookie and bake for 12-14 mins or until the sides of the cookies are slightly golden brown.

8.Cool 5 mins on the cookie sheet, then slide a spatula under each cookie to transfer onto a cooling rack. tealfitpro | 177

Almond Flour Banana Cookies Ingredients

2 ½ c almond flour - lightly packed ¾ c mashed banana Optional: 2 tbsp maple syrup 2 tbsp coconut oil, melted ½ tsp cinnamon 1 tsp vanilla extract

Instructions

1.Preheat the oven to 350°F. Line a large baking sheet with parchment paper. Slightly grease the paper with coconut oil to avoid the cookies to stick. Set aside.

2.Peel, mash the bananas in a mixing bowl until it forms a smooth puree with small lumps of banana.

3.If you choose to add the optional ingredients, stir them now.

4.Stir in the almond flour with a spatula at first. When it starts to be difficult to stir, knead the dough with your oiled hands. It should be wet, soft, dense, and sticky but easy to form balls.

5. Roll 1 tablespoon of dough between your hands to form a ball. Place each cookie dough ball onto the baking sheet, flatten the cookie.

Repeat until all cookies are formed.

6.Bake the cookies for 13-16 mins at 350°F until slightly golden brown on the edges and bottom.

7.Let them cool down on the baking sheet for 15 mins before transferring them to a cooling rack.

tealfitpro | 1798

Healthy Carrot Cake Cupcakes Ingredients

1 c shredded carrot ½ c applesauce or yogurt ⅓ c oil or additional applesauce 2 tsp pure vanilla extract 2 tsp white or apple cider vinegar 1 ½ c flour 1 tsp cinnamon ¾ tsp salt ½ tsp baking soda ½ c sugar or coconut sugar or xylitol ½ c raisins (optional)

Instructions

1.Preheat oven to 350F and line in a muffin tin.

2.Combine all dry ingredients in a bowl, then set aside. In a large measuring cup, combine all liquid ingredients, including the carrot. Mix wet ingredients into dry, and immediately portion into the baking cups.

3.Bake 20 mins. Allow cupcakes to cool before removing from the tray. The liners peel off easily after a day. tealfitpro | 179

No Bake Chocolate Peanut Butter Cookie Nests Ingredients

½ c creamy peanut butter ¼ c honey ¼ c coconut oil 1 tsp vanilla extract 2 tbsp cocoa powder 1 c quick oats ¼ c shredded coconut ¼ tsp sea salt

Instructions

1.Line a baking sheet with wax paper. Set aside.

2.Heat peanut butter, honey and coconut oil in a small saucepan over mediumlow heat, stirring often, until combined.

3.Add vanilla, cocoa powder, oats, coconut and sea salt and stir. Then, remove the mixture from the heat.

4.Use a 1 tbsp measuring spoon to drop portions of the cookie mixture onto the prepared baking sheet. Use the back to press a well into the cookie and make it into the shape of nests.

5.Chill in the refrigerator or freezer until hardened. Top with your favorite candy eggs. tealfitpro | 180

TODAY I CHOOSE TO BE HAPPY

Disclaimer Cassandra Beck is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk.

The author will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Cassandra Beck and the Client are the intellectual property of TealFitPro and are not to be copied, sold or redistributed without their written consent.