Fat Burning Recipes GT 01082014

FAT-BURNING FOODS
The Secret Revealed

Rev up Your Metabolism, Burn Fat Like
a 24-Year-Old, & Detox Your Body!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, RKC
Fat-Burning Recipes by Tami Monaghan, HC, AADP
FAT-BURNING FOODS
The Secret Revealed

2015 Paleo Secret
HERE YOU will find delicious recipes that will help you burn fat and
nourish your body at the same time!
Below we have listed key components
that are crucial for accelerating your
weight loss and helping you feel your
very best.
1) Eat protein at every meal.

TO KICK your body into fat-burning
mode, you need to include a high-quality, animal-based protein in every
meal. Because protein is a costly
macronutrient, the body burns
calories digesting itthus
facilitating weight loss.
Consuming protein
with each meal
helps us feel
satiated so
we dont
overeat.
Its super easy to overeat carbs (especially processed carbs like potato chips),
which gets us (and our waistlines) into
trouble. Our bodies have a wonderful
built-in mechanism that keeps us from
overeating protein, so it typically isnt an
issue. Protein also triggers the production of glucagon, a hormone that facilitates fat-burning, further helping us lose
weight or maintain our ideal weight.
Consumption of high-quality, animal-based protein is not only vital for
weight loss but also for maintaining a
healthy body. We require animal-based
protein for growth and the repair of
skeletal muscle, tendons, ligaments, hair,
and skin as well as for manufacturing
antibodies, hormones, enzymes, and
neurotransmitters.
Quality Animal-Based Proteins
Grass-fed meats
Wild-caught fish
Pasture-raised eggs
2) Eat high-quality fats (and

avoid toxic fats).
KNOWING WHICH fats to eat
and which ones to avoid is pivotal to
losing weight, looking great, staying
healthy, and feeling awesome!
This cookbook includes meals loaded
with good fats. You will find none of
the toxic inflammatory fats that lead to
weight gain, inflammation, and disease.
Keep in mind Quality dietary fat is
not only helpful for facilitating weight
loss but is also necessary for promoting a healthy brain, kidneys, lungs, and
reproduction; producing sex and stress
hormones; fostering cell membrane
integrity and bone health; protecting the
heart during times of stress; and decreasing inflammation.
Most likely, your body is used to burning
sugar as fuel. We want to switch things
up a bit and get your body used to burning fat (fat from your diet and fat from
your body) as fuel instead.
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0. I N T RO D UC T I O N
INTRODUCTION
Margarine and butter substitutes
Trans fats
Hydrogenated and partially hydrogenated oils
4) Incorporate fresh, cleansing herbs and spices.
When you are burning sugar as fuel,

your insulin levels are chronically elevated, which puts the body into fat-storing
mode. Burning fat versus sugar will help
you trim that waistline.
WEVE INCLUDED herbs and

spices like ginger, cilantro, turmeric, and
parsley in these recipes to help facilitate
detoxification and decrease inflammation, both of which help promote weight
loss and improve health.
Quality Fats (eat these)
Grass-fed butter
Coconut oil
Red palm oil
Olive oil
Avocados
Nuts and seeds (e.g., almonds,

Brazil nuts, pumpkin seeds)
Pastured lard, tallow, or duck fat
Toxic Fats (avoid these)
Corn oil
Soybean oil
Safflower oil
Canola oil
Cottonseed oil
You must eat vegetables with good-quality fats containing fat-soluble nutrients
(vitamins A, D, E, and K) for your body
to absorb the nutrients from the vegetables. Adding butter to your steamed
broccoli or leafy greens allows you to
soak up all the goodness from the vegetables!
3) Eat a variety of vegetables (and low-sugar fruits) of

varying colors.
5) Eat carbs in the form of

veggies, tubers, and fruits
and adjust based on your
activity level.
THESE RECIPES are loaded with
IN THIS cookbook, you will find a
colorful vegetables and fruits to help you

burn that extra weight off. How? Vegetables and fruits are packed with phytonutrients, minerals, and antioxidants that
help the body detoxify, decrease inflammation, and become more resilient to
stress (all crucial to keeping the pounds
off). Vegetables like beets, broccoli, and
artichokes are wonderful for supporting
the livers ability to detoxify the body
and expunge toxins that can prevent you
from losing weight.
plethora of carbohydrates ranging from

vegetables to sweet potatoes to low-sugar fruits. You will not find any processed
or refined foods and grains, which spike
insulin levels and cause you to store fat
(not to mention depleting your health).
Carbs are not necessarily bad, but all

carbs are not created equal, and we have
chosen ones that will help you facilitate
fat loss.
The bodys preferred energy source, fat

is more abundant and longer-lasting.
When the body utilizes fat versus sugar,
it is much easier to regulate blood sugar. You wont feel the need to eat every
couple of hours to avoid energy crashes,
brain fog, and feeling irritable. You will
also be able to begin burning your own
fat storage and get rid of those extra
pounds hanging around.
It is best to consume denser carbohydrates such as sweet potatoes, yams, and

winter squashes in the post-workout
window, which is 3060 minutes after
your workout. Your body is more sensitive to insulin at this time, and the carbohydrates will be used to aid in recovery
versus storing excess sugar as fat.
We hope this cookbook helps you
achieve your fat-burning goals while
leaving you satisfied and nourished.
Continue to take the action required to
reach your goals. Its up to you to seek
out real, whole, fresh food; cook it; and
prepare it! You can do it!
To Your Health,
Chad & Brenda

Walding, DP T
P.S. Want more fat-burning tricks

to rev up your metabolism? Go
here!
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5
In our modern society, carbohydrates

are easily over-consumed (e.g., breads,
cereals, juices, and processed foods),
and this makes it difficult to maintain
blood sugar levels, stay healthy, and
lose weight. We are going to avoid all of
these bad carbs in this cookbook.
1
6
Breakfast
Frittata
BRUSSELS SPROUTS & SPINACH TRUFFLE
by Tami Monaghan
3. A FT E R 5 6 M I NUT E S,
and cook for about 34
more minutes until spinach

is cooked down and soft.
GF
4. W H I S K YOUR E GGS
INGREDIENTS
in a large bowl, then add
GRASS-FED BUTTER
the truffle oil, paprika,
12 EGGS
2 CUPS BRUSSELS SPROUTS, CUT INTO QUARTERS
6 C U P S PA C K E D S P I N A C H , C H O P P E D
mixture to the skillet and

mix well.
2 T S P. T R U F F L E O I L ( O P T I O N A L B U T
WO R T H I T ! )
5. P L AC E S K I L L E T I N
2 G A R L I C C L OV E S , M I N C E D
T S P. PA P R I K A
oven and cook for 1518
AV O C A D O, T O G A R N I S H
minutes, depending on the

size of the skillet. Frittata
DIRECTIONS
is done when you press in
1 . P RE H E AT OVEN TO 400.
the middle and it pushes
2 . M E L T A L I TTLE butter in a cast-iron skillet over medium-high heat. Once

pan is hot, add minced garlic and Brussels sprouts. Cook until browned.
7
and pepper to taste. Add
back a bit.
6. TOP W I T H AVOCA DO.
1. B R EA K FA S T
add the chopped spinach
SERVINGS: 8
PREP TIME: 10 MINUTES
COOK TIME: 25 MINUTES
ARTICHOKE BREAKFAST
by Tami Monaghan
2. C H OP P ROS C I UT TO
prosciutto, onions, and
spinach to a saut pan and

cook over medium heat
GF DF
until onions are soft, about
INGREDIENTS
6 minutes.
1 W H I T E O N I O N, D I C E D
3. DRA I N A RT I C H OK E
4 S L I C E S P R O S C I U T T O, D I C E D
H E A RT S and pat or
2 14-OZ. CANS ARTICHOKE HEARTS
squeeze to remove excess
PA C K E D I N W A T E R
water. Chop coarsely.
6 A N C H OV Y F I L L E T S PA C K E D I N O I L
1 C U P F R E S H PA R S L E Y L E AV E S , C H O P P E D
4. M I NC E A NC H OV I E S.
A N D L O O S E LY PA C K E D
T S P. R E D P E P P E R F L A K E S
5. A DD RE M A I NI NG
1 T B S P. L E M O N J U I C E
I NGRE DI E NT S to pan
4 EGGS
2 C U P S PA C K E D S P I N A C H , C H O P P E D
START NOW.
DIRECTIONS
1. P REH EAT OV EN TO 350F.
and mix together well.

Pour into greased 88-inch
baking pan. Place in oven
and bake 40 minutes, until
eggs are cooked.
1. B R EA K FA S T
I NTO small pieces. Add
SERVINGS: 6
TAKE TOTAL CONTROL OF

YOUR LIFE FOR A BUCK?!
Bake
2
9
Dinner
SPICY SHRIMP WITH ASPARAGUS,

WATER CHESTNUTS, &
Bok Choy
by Tami Monaghan
DIRECTIONS
1. C L E A N A ND P RE P
shrimp and veggies.
2. I N A L A RGE wok or
GF DF
skillet, add oil, asparagus,

and garlic. Cook over
INGREDIENTS
medium high heat for 5
1 2 L B S . W I L D S H R I M P, C L E A N E D A N D D E - T A I L E D
minutes.
1 L A R G E B O K C H OY, C H O P P E D, I N C L U D I N G L E AV E S
3. A DD S H RI M P A ND cook
1 B U N C H A S PA R A G U S , C H O P P E D
1 CA N WAT E R C H E S T N U T S, D R A I N E D
until done, about 5 more
1 T B S P. C O C O N U T O I L
minutes.
3 C L OV E S G A R L I C , M I N C E D
1 2 T S P. G A R L I C C H I L I S A U C E ( O P T I O N
TO USE RED PEPPER FLAKES OR
chestnuts, broth, chili
SRIRACHA SAUCE)
sauce, and lemon juice.
1 CUP BROTH
2 T B S P. L E M O N J U I C E ( A B O U T
1 LEMON)
C I L A N T R O, T O G A R N I S H
10
4. A DD B OK C H OY, water
Simmer for 5 minutes.

5. TOP W I T H C I L A NT RO.
2. D I N N E R
SERVINGS: 4
SALMON BURGERS WITH AVOCADO
Dill Dip
by Tami Monaghan
1 T B S P. C H I L I P OW D E R ( M O R E
OR LESS TO TASTE)
SERVINGS: 4
1 T B S P. L I M E J U I C E
2 T B S P. A P P L E C I D E R V I N E G A R
2 C L OV E S G A R L I C
GF DF
CUP NUT MILK

C U P WAT E R
INGREDIENTS
1 L B. C O O K E D W I L D S A L M O N, M A S H E D U P ( O P T I O N TO BU Y CA N N E D )
R E D O N I O N , F I N E LY C H O P P E D
2 L A R G E C L OV E S O F G A R L I C , P R E S S E D O R F I N E LY C H O P P E D
1 T B S P. S T O N E G R O U N D M U S T A R D
2 EGGS
SEA SALT AND PEPPER TO TASTE
2 T B S P. C O C O N U T F L O U R
C U P C O C O N U T O I L F O R PA N - F R Y I N G
JUICE AND ZEST FROM 1 LEMON FOR GARNISH
GREENS OF CHOICE
Dill Dip
1 V E R Y R I P E AV O C A D O
2 T B S P. O L I V E O I L
3 SPRIGS FRESH DILL
11
DIRECTIONS
1. P RE H E AT A S M A L L
cast-iron skillet or medium
saut pan with coconut oil.
2. C OM B I NE ONI ON,
GA RL I C, mustard,
coconut flour, sea salt,
pepper, and eggs in a
small mixing bowl. Add
salmon and mix together
until the salmon is fully
incorporated.
2. D I N N E R
1 T B S P. H O N E Y
SALMON BURGERS WITH AVOCADO
3. F O R M THE MIX TU R E
Dill Dip
4. B ROWN T H E SECOND
side. Each side will take
and oil are hot, cook the
several minutes to brown.
patties until well-browned

on one side before
attempting to flip them.
If you try to flip them too
early, they may break.
STILL EATING
NORMAL SALT?
CHECK THIS OUT.
2. D I N N E R
into patties. When the pan
5. REMOV E T H E SA LMON
cakes from the pan and
serve warm. Serve over
salad greens or alongside
a non-starchy vegetable.
Dip
DIRECTIONS
1. COMB INE A LL
I NGREDI ENT S in a
blender and process until
creamy.
2. STORE IN A N airtight jar
or container in refrigerator.
Dip will last approximately
1 week.
12
CHICKEN WITH APPLES,

ASPARAGUS, &
Arugula
by Tami Monaghan
DIRECTIONS
1. P RE H E AT OV E N TO
400F.
2. P OUND C H I C K E N
GF DF
B E A S T S until they are thin

(option to buy thin breast).
INGREDIENTS
3. C L E A N A ND B RE A K
4 SMALL CHICKEN BREASTS
ends of asparagus.
2 B U N C H E S A S PA R A G U S
2 SHALLOTS, DICED
4. P L AC E T H E C H I C K E N
1 T S P. A P P L E C I D E R V I N E G A R
on a baking dish drizzled
2 T B S P. C O C O N U T O I L
lightly with coconut oil. On
1 APPLE, DICED
a separate baking dish,
1 LEMON
6 G A R L I C C L OV E S , M O R E I F
place the asparagus and
DESIRED
4 C U P S PA C K E D A R U G U L A ,
DIVIDED PER SERVING
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13
garlic cloves and drizzle

lightly with coconut oil.
5. B A K E B OT H DI S H E S
for about 15 minutes, until
chicken is cooked.
2. D I N N E R
SERVINGS: 4
CHICKEN WITH APPLES,

ASPARAGUS, &
6. CH O P S HALLO TS. IN a
7. P LACE A LA RGE
Arugula
8. SQUEE Z E A FRE S H
handful (about a cup) of
lemon over the asparagus
apple cider vinegar, oil,
arugula on your plate.
and serve alongside the
and apples.
Place chicken on top of
chicken.
arugula and add the apple

mixture.
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14
2. D I N N E R
small bowl, add shallots,
COLLARD GREENS &
Ground Beef
by Tami Monaghan
DIRECTIONS
1. WA RM OI L I N large
skillet over medium heat.

2. A DD ONI ON A ND saut
GF DF
until soft, about 4 minutes.

Add garlic and jalapeo;
INGREDIENTS
saut until fragrant, about
1 LBS. GROUND BEEF
1 minute. Add ground beef
1 T S P. C O C O N U T O I L
and seasonings and cook
1 S M A L L W H I T E O N I O N , C OA R S E LY C H O P P E D
until browned, about 68
4 C L OV E S G A R L I C , C H O P P E D
minutes.
12 JALAPENOS, SEEDED AND CHOPPED

T S P. B L A C K P E P P E R
3. A DD T H E C OL L A RD
T S P. G R O U N D C I N N A M O N
greens and tomatoes and
T S P. G R O U N D G I N G E R
saut until wilted, about
T S P. T U R M E R I C
T S P. G R O U N D C U M I N
4 minutes. Stir everything
T S P. G R O U N D C O R I A N D E R
1 B U N C H C O L L A R D G R E E N S , S T E M S R E M OV E D
AND SLICED INTO 1-INCH STRIPS
15 GRAPE TOMATOES, QUARTERED
1 T S P. L E M O N J U I C E
15
gently as it cooks, careful

not to mush the tomatoes.
4. A DD T H E L E M ON juice,
season to taste, and serve.
2. D I N N E R
SERVINGS: 4
Steaks
BLUEBERRY, LEEK, & KALE SALAD WITH
by Tami Monaghan
3. S L I C E L E E K I NTO thin
strips and add to a saut
pan with a small amount of

butter.
GF
4. DE -S T E M A ND C H OP
INGREDIENTS
kale. Add to saut pan and

cook for a total of about
4 SMALL GRASS-FED STEAKS

2 LEEKS
6 minutes. Remove from
GRASS-FED BUTTER
heat.
2 BUNCHES KALE
5. A DD B L UE B E RRI E S
1 CUP BLUEBERRIES
1 L E M O N, J U I C E D
A ND lemon juice and then

top with avocado. Serve
DIRECTIONS
1. COOK T H E ST EA KS on the grill
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16
with steaks.
or in the oven using the broil option.

2. SLICE OFF T H E end and green
part of the leek. Cut lengthwise and
rinse well.
2. D I N N E R
SERVINGS: 4
Side Dishes
3
17
by Tami Monaghan
3. GRAT E T H E ONI ON
and add to the bowl. Add
SERVINGS: 4
the eggs and almond flour.

Sprinkle the spices on top
of the mixture and mix
GF
until evenly incorporated.
INGREDIENTS
To Bake
2 MEDIUM ZUCCHINI
1. GE NE ROUS LY GRE A S E
2 EGGS
B A K I NG sheet or muffin
1 O N I O N, G R AT E D
tins. Put tablespoon-sized
CUP ALMOND FLOUR
amounts of the mixture
1 T S P. E A C H O F G A R L I C P OW D E R , P E P P E R , A N D B A S I L L E A F
PINCH OF SEA SALT
onto the baking sheet or
GRASS-FED BUTTER (FOR FRYING OPTION)
fill the muffin tins halfway
DIRECTIONS
1 .
full.
2. B A K E A P P ROX I M AT E LY
PR EHE AT OV EN TO 400F.
2 . G R ATE Z UCCH INI WI T H a cheese grater or
food processor. Add the salt and squeeze tightly
with a towel or paper towels to remove excess
18 20 minutes or until
tops and sides start to
brown.
liquid. Place in medium-sized bowl.

18
3. S I D E D I S H E S
Fritters
ZUCCHINI
To Fry
1. L OWER HEAT TO
19
2. COOK A B OUT 3
medium-low and add a
minutes on each side.
small amount of butter to
Make sure they are set
the heated pan. Pour batter
and golden brown before
into 4-inchdiameter
flipping. Makes eight
pancakes.
4-inch pancakes.
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Fritters
ZUCCHINI
by Tami Monaghan
3. P L AC E I N A single layer
on a baking dish lined with
SERVINGS: 4
parchment paper. Drizzle

with coconut oil and mix
to coat. Sprinkle with
GF DF
INGREDIENTS
1 L A R G E S W E E T P O T A T O, D I C E D
1 S M A L L O N I O N, D I C E D
2 C U P S PA C K E D S P I N A C H
1 SMALL CONTAINER PORTABELLA
cinnamon and paprika.

Bake for 20 minutes or
until desired crispiness.
4. DI C E M US H ROOM S,
ONI ON, and jalapeno.
Place into a skillet with
MUSHROOMS
12 CHERRY TOMATOES
12 JALAPENOS, DE-SEEDED
CINNAMON
PA P R I K A
COCONUT OIL
DIRECTIONS
1 . P RE H E AT OVEN TO 450F.
apple cider vinegar and

cook over medium heat
until liquid is gone.
5. RE M OV E FROM H E AT.
Add spinach and tomatoes.
Toss until spinach is wilted.
Pour mixture over the
potatoes once done.
2 . D I C E S W E ET PO TATO into bite-sized pieces.

20
Onion
WARM SWEET POTATO WITH PORTABELLA

MUSHROOMS, TOMATOES, &
by Tami Monaghan
DIRECTIONS
1. C L E A N A S PA RAGUS
SERVINGS: 4
A ND break off ends.

2. I N A L A RGE skillet, add
GF
asparagus with a small
INGREDIENTS
amount of butter. Cook
1 L A R G E B U N C H O F A S PA R A G U S
over medium-high heat

until tender, about 10
GRASS-FED BUTTER
1 S H A L L O T, D I C E D S M A L L
2 T B S P. S T O N E G R O U N D M U S T A R D
minutes. Add diced shallot

halfway through.
1 T B S P. O I L
( M AY N E E D M O R E U N T I L
YO U R E A C H D E S I R E D
CONSISTENCY)
1 T S P. T A R R A G O N ,
CHOPPED
3. C OM B I NE M US TA RD,
OI L , and vinegar. Add
mixture to the saut pan
along with tarragon.
Season to taste.
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10 YEARS YOUNGER.
LEARN HOW.
21
Vinaigrette
ASPARAGUS
4
22
Salads
Dressing
BROCCOLI, GRAPEFRUIT, & AVOCADO

SALAD WITH LEMON POPPYSEED
by Tami Monaghan
DIRECTIONS
1. C H OP B ROC C OL I
I NTO small florets,
chop avocado, and dice

grapefruit. Add broccoli,
GF DF
grapefruit, avocado, and
INGREDIENTS
walnuts to a bowl.
4 HEADS BROCCOLI FLORETS, CHOPPED
2. I N A S E PA RAT E bowl,
( S AV E S T E M S )
combine oil, shallots,
1 GRAPEFRUIT
1 AV O C A D O
poppyseeds, and lemon.
1 LEMON
Mix and pour over the
1 S M A L L S H A L L O T, M I N C E D
salad. Serve immediately
( A B O U T 1 T B S P. )
C U P WA L N U T S, C H O P P E D
or store in fridge.
T S P. P O P P Y S E E D S
CUP OIL (OLIVE OR
AV O C A D O )
PINCH SEA SALT
23
4. S A LA D S
SERVINGS: 4
WATERCRESS, PISTACHIO, & BEET
by Tami Monaghan
2. P OUR 2 TA B L E S P OONS
vinegar over beets and stir
to mix. Refrigerate at least
10 minutes. Can be made
up to 2 days in advance.
GF DF
3. TO S E RV E , W H I S K the
INGREDIENTS
remaining vinegar, orange
1 LB. BEETS, PEELED AND SLICED INTO -INCH SLICES
juice, orange zest, and oil
together. Season to taste.
2 T B S P. F R E S H LY S Q U E E Z E D O R A N G E J U I C E
Add watercress and fennel,
T S P. O R A N G E Z E S T
tossing to coat.
1 0 C U P S WAT E R C R E S S, T R I M M E D
1 F E N N E L B U L B , T R I M M E D, C O R E D A N D T H I N LY S L I C E D
CUP PISTACHIOS, CHOPPED
juice. Top with pistachios.
1 . BRING 1 INCH of water to a boil in

a large saucepan fitted with a steamer
tender, about 1012 minutes.
edge of platter and drizzle

with some of the pickling
DIRECTIONS
basket. Add beets and cook until
4. A RRA NGE B E E T S ON
CO U L D T H I S
F I NA L LY
CURE
NECK &
BAC K PA I N ?
4. S A LA D S
SERVINGS: 4
24
Salad
Salad
RAW SWEET GINGER DETOX
by Tami Monaghan
DIRECTIONS
1. P RE PA RE A L L T H E
veggies and add them to a

large bowl.
GF DF
2. W H I S K T H E
INGREDIENTS
I NGRE DI E NT S for the

dressing and pour over the
1 SMALL RED CABBAGE, CORED AND SLICED THIN
salad.
3 C A R R O T S , C OA R S E LY G R A T E D
1 APPLE, CORED AND SLICED (GRANNY SMITH ARE
NICE AND TART)
1 BUNCH OF RADISHES, SLICED
3 T B S P. P I N E N U T S
1 T B S P. P U M P K I N S E E D S
2 T B S P. S U N F L OW E R S E E D S
Dressing
2 T S P. G R A T E D G I N G E R R O O T
2 T B S P. L E M O N J U I C E
T S P. L E M O N Z E S T
T S P. G A R L I C , M I N C E D
25
4. S A LA D S
SERVINGS: 4
CHILL TIME: 0 MINUTES
5
26
Sweets
Bites
ALMOND BUTTER COCONUT CHIA SEED
by Tami Monaghan
DIRECTIONS
I NGRE DI E NT S and mix
well. Place in the fridge for

20 minutes.
GF DF
INGREDIENTS
2. RE M OV E M I X T URE
A ND roll into bite-sized
2 T B S P. C O C O N U T O I L , M E L T E D
pieces. Roll in additional
3 T B S P. N A T U R A L A L M O N D B U T T E R
shredded coconut, place
1 T B S P. C H I A S E E D S
in the fridge for 10 more
2 T B S P. S H R E D D E D C O C O N U T
1 T S P. P I N E N U T S
2 T B S P. O F U N S W E E T E N E D C O C OA P OW D E R
minutes, and enjoy!
T S P. A L M O N D E X T R A C T
FIND LOADS OF YUMMY COCONUT

PRODUCTS 2550% OFF DELIVERED
FREE TO YOUR DOOR HERE.
27
5 . SW E E T S
1. C OM B I NE A L L
SERVINGS: 10
Truffles
DARK CHOCOLATE AVOCADO
by Tami Monaghan
2. M A S H T H E AVOCA DO
with a fork until no lumps
are visible, then stir it
into the melted chocolate

mixture until smooth and
GF DF
thickened.
INGREDIENTS
3. P L AC E I N FRI DGE to
6 OZ. DARK CHOCOLATE (70% OR HIGHER)
set for 20 minutes or until
3 C U P M A S H E D AV O C A D O ( A B O U T 1 S M A L L AV O C A D O )
slightly firm to the touch.
T S P. VA N I L L A E X T R A C T
PINCH OF SALT
2 T B S P. C O C OA P OW D E R F O R R O L L I N G ( O P T I O N A L )
DIRECTIONS
1 .
COMB INE CH OCOLAT E, VA NI LLA
extract, and pinch of salt over a double

boiler. Melt until completely smooth. (I
just use an oven-safe bowl over my
small saucepan for this.)
3 STEPS COULD
SAVE YOUR LIFE.
FIND OUT HOW.
28
5 . SW E E T S
SERVINGS: 12
CHILL TIME: 20 MINUTES
6
29
Snacks
Dressing
DAIRY-FREE RANCH
by Tami Monaghan
DIRECTIONS
1. B L E ND A L L
I NGRE DI E NT S in a
Vitamix or high-speed
blender until smooth. If
GF DF
making a dip, use less
INGREDIENTS
water. If making dressing,
C U P C A S H E W S , S OA K E D F O R A T L E A S T 1 H O U R
C U P U N S W E E T E N E D N U T M I L K ( M AY T H I N O U T
use more water.

2. K E E P C H I L L E D UNT I L
TO DESIRED CONSISTENCY)
ready to use.
2 T B S P. F R E S H LY S Q U E E Z E D L E M O N J U I C E
2 T B S P. F R E S H C H I V E S
1 T B S P. D R I E D PA R S L E Y
T S P. O N I O N P OW D E R
T S P. G A R L I C P OW D E R
SEA SALT AND GROUND BLACK
PEPPER TO TASTE
Enjoy unlimited energy, a lean physique, and relief

from chronic diseaseswithout starving or counting
calories. Heres how.
30
6. S NAC KS
SERVINGS: 12
MAKE TIME: 5 MINUTES
FAT-BURNING FOODS
The Secret Revealed


Fat Burning Recipes GT 01082014

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Fat Burning Recipes GT 01082014

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FAT-BURNING FOODS

The Secret Revealed

The Secret Revealed

2015 Paleo Secret

1) Eat protein at every meal.

Quality Animal-Based Proteins

2) Eat high-quality fats (and

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Margarine and butter substitutes

Hydrogenated and partially hydrogenated oils

4) Incorporate fresh, cleansing herbs and spices.

When you are burning sugar as fuel,

WEVE INCLUDED herbs and

Quality Fats (eat these)

Red palm oil

Nuts and seeds (e.g., almonds,

Pastured lard, tallow, or duck fat

Toxic Fats (avoid these)

3) Eat a variety of vegetables (and low-sugar fruits) of

5) Eat carbs in the form of

THESE RECIPES are loaded with

IN THIS cookbook, you will find a

colorful vegetables and fruits to help you

plethora of carbohydrates ranging from

Carbs are not necessarily bad, but all

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The bodys preferred energy source, fat

It is best to consume denser carbohydrates such as sweet potatoes, yams, and

Chad & Brenda

P.S. Want more fat-burning tricks

Want 60 delicious recipes all in one place? Get now.

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In our modern society, carbohydrates

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BRUSSELS SPROUTS & SPINACH TRUFFLE

more minutes until spinach

in a large bowl, then add

the truffle oil, paprika,

mixture to the skillet and

oven and cook for 1518

minutes, depending on the

is done when you press in

the middle and it pushes

2 . M E L T A L I TTLE butter in a cast-iron skillet over medium-high heat. Once

and pepper to taste. Add

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add the chopped spinach

spinach to a saut pan and

until onions are soft, about

2 14-OZ. CANS ARTICHOKE HEARTS

squeeze to remove excess

water. Chop coarsely.

and mix together well.

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I NTO small pieces. Add

TAKE TOTAL CONTROL OF

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SPICY SHRIMP WITH ASPARAGUS,

skillet, add oil, asparagus,

medium high heat for 5

until done, about 5 more

chestnuts, broth, chili

sauce, and lemon juice.

Simmer for 5 minutes.