Recipes

Protein Shake

1/2 cup full-fat, plain yoghurt
1 cup mixed fruit (pineapple, mango, papaya, strawberry)
2 Tbsp. of canned coconut milk
1.5 scoops of whey protein powder (you may use egg, white, rice, or pea protein)
1 cup Dynamic green veggies (mixed with spinach & kale) Combine in a blender until smooth and creamy
Serving Size: 1

Courtesy: Kvist, Darlene. The Weight & Wellness Way Cookbook and Nutrition Guide. 2nd ed. St. Paul, MN: Nutritional Weight & Wellness Inc., 2014. Print.

Nutritional Weight and Wellness

Coconut Pancakes

4 whole eggs
1/4 cup coconut flour
1/3 tsp. vanilla extract
1 pinch nutmeg
1 tsp. cinnamon
1 tbsp. raw honey
1/4 cup coconut milk

Mix the ingredients and let it sit for 5 minutes. Add a small amount of coconut oil or butter to your pan and heat over medium heat. Pour about 1/4 of batter of each pancake. Allow to brown before flipping.

With these pancakes you can add blueberries or wrap up some nitrate free bacon or eggs or a nitrate free chicken sausage for a breakfast burrito. Another option is eat the pancakes plain

Courtesy: Owens, Paula. Fat Loss Revolution: 12 Weeks to a Hot 'n Healthy Body at Any Age. Phoenix, Ariz.: Paulaowens.com, 2012. Print

https://paulaowens.com/

Sloppy Joes

1.5 tsp. salt1 Tbsp olive or coconut oil
1/2 cup onion - diced
1 cup celery - diced
1 cup red pepper - diced
1/2 cup carrots - diced
2 cloves garlic - diced

*Saute' veggies in olive oil and salt until tender.

1.5 lb. ground beef or turkey

*Add beef or turkey to veggies, use a fork to crumble the meat

1 cup tomato (preservative and sugar free)
1/4 cup organic ketchup
1 Tbsp. yellow mustard
1/2 tsp. black pepper

*Add to meat and veggies and cook them through

Gluten free option:

Use a gluten free bun or grilled veggies

Dairy free option:

This is dairy free recipe

Courtesy: Kvist, Darlene. The Weight & Wellness Way Cookbook and Nutrition Guide. 2nd ed. St. Paul, MN: Nutritional Weight & Wellness Inc., 2014. Print.

Nutritional Weight and Wellness

Eat healthy, live long, live strong!

Protein Shake

Coconut Pancakes

Sloppy Joes

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