Cookin Up Wellness eBook G

COOKIN’ UP
WELLNESS
50+
SIMPLE RECIPES!
Gluten, dairy and
refined sugar-free
By: Gracie & Jazz

01 Dedication
02 About the Authors
05 Grocery List
06
TA BLE O F CO N TE N TS
Before You Begin
07 Breakfast
18 Lunch
29 Dinner
40 Sips, Snacks & Sauces
50 Something Sweet
60 Bonus Recipes
DEDICATION
This book was inspired by you, my friends! You have
brought so much light into our lives through your
kindness, love and support. In Cookin’ Up Wellness,
you will have access to 50+ of our favorite recipes
that are gluten, dairy and refined sugar-free. These
recipes have helped both of us balance our hormones
and gut health. We’re all about making easy recipes
with simple ingredients that nourish our bodies. So
here’s to Cookin’ Up Wellness!
1
MEET
GRACIE & JAZZ
Gracie and Jazz met in Indianapolis, Indiana, in

2019. It was a fast friendship, almost like two sisters
reuniting after time apart. They immediately bonded
over their shared struggles with food sensitivities
and hormonal imbalances. Jazz was on a mission to
find out what was causing her digestive issues and
bloating, while Gracie was on a quest to regulate
her hormones after being diagnosed with Polycystic
Ovarian Syndrome (PCOS).
They learned the importance of listening to their

bodies as they worked to address the root cause of
their symptoms. They often swapped tips, recipes
and holistic approaches that were delivering relief,
while leaning on each other during a time that felt
extremely isolating. After realizing how much they
were benefiting from their relationship, they decided
to build a virtual community where others could feel
seen, heard and supported. That community has
grown to include hundreds of thousands of people
around the world! A big part of their wellness journey
was understanding the power of healing slowly and
maintaining their progress, instead of looking for
unattainable, short-term solutions. They have both
practiced food freedom, while experimenting in
the kitchen with hormone-friendly recipes that are
nutrient-dense, satisfying and easy to make.
Fast forward to today, Jazz has gone off of birth

control, regulated her cycle, healed her digestive
issues and is pregnant with her first child. Gracie has
been able to manage her PCOS symptoms, heal her
gut and regulate her cycle.
About the Authors | 2

ABOUT GRACIE
I am a digital entrepreneur and content creator who is very passionate
about the power of holistic healing. I first started educating myself more
about hormone health after being told that the frustrating symptoms I
was experiencing were “just part of womanhood.” I had lost my period,
gained 30 lbs in 3 months, was dealing with hair loss, hormonal acne,
mood swings, low energy levels, severe inflammation, constant bloat and
digestive issues.
After college, I was diagnosed with PCOS (Polycystic Ovarian Syndrome)

and made the decision to manage my symptoms naturally through
nutrition, exercise and lifestyle changes. I wanted to focus on the root
cause of my symptoms rather than putting a bandaid on them. Instead
of viewing these changes as a burden, I embraced them, and discovered
so much joy, health and well-being as I began to heal. It has become my
purpose to empower and support the PCOS community.
I didn’t have any experience in making healthy meals until my diagnosis,

so I began experimenting with different recipes in my free time. I
discovered that eating gluten, dairy, and refined sugar-free meals helped
improve my hormone health. It soon became my passion to share these
recipes and various lifestyle changes, as they have played such a key role
in managing my symptoms and regulating my cycle.
When I opened up about my health on social media, I truly found

my people! I realized there were so many women battling the same
symptoms as myself. I am so grateful this community is one that
empowers and supports others to overcome similar challenges. My goal
is to keep sharing the knowledge I’ve gained on my personal journey to
nourish my body and balance my hormones. I want to encourage you
to be your own advocate and remind you to focus on how health feels,
rather than how it looks. Keep in mind, I am not a medical professional
and every individual is different. You should always consult with your
physician before following a new eating plan. Enjoy Cookin’ Up Wellness!

ABOUT JAZZ
I am a certified nutritional therapist practitioner and digital
content creator. I previously worked as a private chef to NBA
athletes in Indianapolis, Indiana, where I met Gracie. I’ve spent
the last 6 years working as a private chef, teaching in-person
and virtual cooking classes and working with clients 1:1. I
specialize in easy, healthy 30-minute meals with under 10
ingredients. I am totally air fryer obsessed!
In 2021, I finally decided to go off of hormonal birth control after

being on it for 10 years. I was nervous: The last time I tried to
do it, my period disappeared for 6 months and doctors told me
it was going to be difficult to conceive in the future. This time
around, I used the concepts of cycle syncing to eat foods and
exercise in ways that best complement the four phases of the
menstrual cycle. I also used holistic approaches to reduce my
stress and inflammation. Making these simple changes helped
me get my period the first month after stopping birth control!
Now, a year-and-a-half later, I’m expecting my first baby!

Remember, YOU are in control. Cycle syncing is a powerful tool
for any woman looking to understand her body, fertility and
health. It’s my passion to empower other women to feel in tune
with their bodies, too.

OUR GO-TO GROCERY LIST
PRODUCE PANTRY SPICES
• Apples • Baking powder • Basil
• Avocados • Beef bone broth • Black pepper
• Bananas • Black beans • Cinnamon
• Bell peppers • Cacao powder • Curry powder
• Blueberries (wild) • Chia seeds • Everything Bagel
• Broccoli • Chickpeas • Garlic powder
• Carrots • Coconut flour • Ginger
• Cucumbers • Coconut milk • Oregano
• Ginger root • Coconut sugar • Paprika
• Kiwis • Chocolate chips (dairy-free • Parsley
and refined sugar-free)
• Lemons • Pink Himalayan salt
• Dates
• Limes • Pumpkin pie spice
• Dried cranberries
• Red onions • Sesame seeds
• Pasta (red lentil, cassava, or
• Strawberries • Turmeric
gluten-free)
• Sweet potatoes
• Kalamata olives
• Papaya HELPFUL COOKING TOOLS
• Nut butters (refined sugar-free)
• Pineapple
• Nutritional yeast • Food Processor
• Protein Powder (dairy-free • Air fryer
REFRIGERATED and refined sugar-free)
• Blender
• Pumpkin purée
• Beef • Oven
• Quinoa (pre-cooked)
• Chicken • Baking Sheet
• Rolled oats (gluten-free)
• Plant-based milk (unsweetened) • Microwave
• Vanilla extract
• Shrimp • Saucepan
• Turkey
• Wild Alaskan salmon
NUTS & SEEDS Note: This list is intended as a
general staple grocery list. Some
• Yogurt (dairy-free and • Cashews of the recipes require ingredients
refined sugar-free) that are not listed. This list contains
• Chia seeds
staples that Gracie and Jazz love to
• Flaxseeds (ground) have on hand on a weekly basis.
OIL & VINEGAR • Hemp seeds
• Avocado oil • Peanuts
• Coconut aminos • Pecans
• Coconut oil • Pistachios
• Dijon mustard • Pumpkin seeds
• Honey • Shredded coconut
• Maple syrup (pure) • Walnuts
• Olive oil
Grocery List | 5
BEFORE YOU BEGIN
WE WANT TO HEAR FROM YOU!
Please reach out to Gracie or Jazz if you have any questions about the recipes.
If you take photos or videos of your recipes, we would LOVE to see and share them! Be sure to tag
us on Instagram and on TikTok.
@gracie_norton | @jazzleaf_ @gracie_norton | @jazz_leaf
DISCLAIMER
All nutritional information and recipes shared in this eCookbook shall not be considered medical
or nutritional advice. None of these recipes are intended to cure, prevent or treat any illnesses.
Consult with your health care provider when making any and all health-related decisions.
We are not responsible for adverse food reactions to food consumed such as, but not limited to,
food allergies, food sensitivities, domestic accidents or misinterpreted recipes.
COPYRIGHT
All photos and recipes in this eCookbook were taken and written by Gracie Norton and Jazz Leaf.
Copying or reusing any of the content (including text, recipes or photos) for your blog or elsewhere,
is not allowed.
We absolutely invite you to document your Cookin’ Up Wellness creations and are excited to see
your personal photos and hear about your experiences online. All we ask is that you please give
Gracie Norton and Jazz Leaf credit when sharing the recipes.
SOURCE FOR BENEFITS:

https://thehealthsciencesacademy.org/nutritional-therapist-professional-diploma-level-5/
ACKNOWLEDGMENTS
eCookbook design by Carly Herring | Cover photography by Shelly Ruth | Kitchen design by Rachel Wood
@carly_herring | @shellyruthphotography | @mrswoodtomotherhood
6
7
SIPS, SNACKS & SAUCES
BREAKFAST
CHAPTER 1
BLUEBERRY CHIA PUDDING
PREP TIME | 10 MIN YIELDS | 4 SERVINGS
INGREDIENTS DIRECTIONS
• 1 can coconut milk 1. Blend everything together in a
high-powered blender.
• 1 cup frozen wild
blueberries, or fresh 2. Store in an airtight container in the fridge
• 1/3 cup chia seeds overnight until thick.
• 1 teaspoon vanilla 3. Serve with your favorite toppings for a quick

on-the-go breakfast! We love serving ours with
• 1/2 teaspoon cinnamon fresh fruit, nuts, seeds, granola and refined
sugar-free nut butter.
4. Store in the fridge for up to 4 days.
BENEFITS:
Blueberries are a top antioxidant food! They help
increase fertility, reduce inflammation in arthritis
and help with chronic fatigue.
Breakfast | 8
CHOCOLATE PROTEIN PANCAKES
• 1 1/2 to 1 3/4 cup rolled oats, 1. Put all of the ingredients into blender and add
gluten-free coconut milk until desired consistency.
• 1 tablespoon chia seeds or 2. Pour pancake mix into nonstick pan and cook
ground flaxseeds until each side is golden brown.
• 1 scoop dairy-free and 3. Layer Coco Whip in between pancakes and top
refined sugar-free with strawberries or your favorite fruit.
chocolate protein powder
(if you have vanilla, add 1 4. Add a drizzle of maple or date syrup and
tablespoon cacao powder) enjoy warm.
• 1/2 ripe banana

BENEFITS:
• 1/4 cup strawberries, sliced Oats are a great form of soluble fiber. Soluble fiber
slows the absorption of sugar, helping keep blood
• 2 1/2 cups coconut milk
sugar levels stable.
• 1/2 teaspoon cinnamon
• 1/8 cup pure maple syrup
• Coco Whip topping

(Page 68)
Breakfast | 9
APPLE PIE OVERNIGHT OATS
• 1 1/2 cups plant-based milk, 1. Line 3 jars (with a lid) next to each other.
unsweetened
2. Add 1/2 cup plant-based milk, 1/2 cup oats, 1
• 1 1/2 cups rolled oats, tablespoon of chia seeds and 1 tablespoon nut
gluten-free butter into each jar. Add 1 teaspoon of maple
syrup or desired sweetener, 1 scoop of protein
• 1/4 cup apples, chopped powder and a pinch of salt into each jar.
• 3 tablespoons chia seeds 3. Stir with a spoon.
• 3 tablespoons of your 4. Cover and refrigerate for at least 6 hours or
favorite, refined sugar-free overnight. This lasts about 4 days in the fridge.
nut butter (peanut, cashew,
pecan, sunflower, etc.) 5. Top with your apples the day of eating. Other
options are: fresh berries, nut butter, dried
• 3 tablespoons pure maple fruit and nuts.
syrup (optional)
• Pinch of salt (for each jar) BENEFITS:

• Optional: 3 scoops of your Chia seeds contain omega-3 fatty acids, which
favorite dairy-free and help reduce inflammation and balance hormones.
refined sugar-free protein
powder or collagen
Breakfast | 10
GREEN GODDESS SMOOTHIE BOWL
PREP TIME | 5 MIN YIELDS | 1 SERVING
• 1/2 banana 1. Combine all ingredients in a
high-speed blender.
• 1/2 cup pineapple
2. Blend on high for 60 seconds or until smooth.
• 1/2 cup cucumber
3. Top with your favorite garnish (we like
• 1 cup spinach banana, wild blueberries, granola and
• 1/2 inch ginger root coconut flakes).
• 1/2 inch turmeric root

BENEFITS:
• 1 date, pitted Cucumber contains molybdenum, a mineral
that can help strengthen teeth. Pineapple has
• 1 scoop of dairy-free and
manganese, important for healthy bones, cartilage,
refined sugar-free protein
tissues and nerves.
powder or collagen
• 1 cup coconut water
• 1 tablespoon flaxseeds,
chia seeds or hemp seeds
Breakfast | 11
FONIO BREAKFAST BOWL
• 1/4 cup fonio 1. Simmer coconut milk on medium heat, frequently
stirring to keep from curdling.
• 1 cup coconut milk
2. Add 1/4 cup fonio, cacao powder and maple syrup
• 1 teaspoon cacao powder then gently stir.
• 1/4 cup wild blueberries 3. Cover with a lid for up to 10 minutes, gently
• 1/4 cup apples, chopped stirring halfway through until milk is completely
absorbed.
• 1 tablespoon refined
sugar-free nut butter 4. Fluff the fonio with a fork and place in your bowl.
• 1 teaspoon hemp seeds 5. Add the wild blueberries, apples, nut butter, hemp
seeds and coconut flakes.
• 1 teaspoon pure maple syrup
• 1 tablespoon BENEFITS:
coconut flakes Coconut contains potassium which helps stimulate
gut movement and is great for metabolism.
Breakfast | 12
SWEET POTATO TOAST
• 1 large sweet potato 1. Wash your sweet potato and pat dry with
paper towel.
• 1/2 large avocado, sliced
2. Carefully cut 2 vertical slices of the sweet
• 1/4 cup wild blueberries potato about the width of your finger.
and strawberries, sliced
3. Evenly spray each side of the sweet potato
• 1 teaspoon dairy-free slices with olive or coconut oil.
and refined sugar-free
protein powder 4. Place them side by side in the air fryer for 20
minutes at 400 degrees, flip halfway through
• 1/8 cup cherry until golden brown.
tomatoes, sliced
5. Place each sweet potato toast slice on plate.
• 1 teaspoon red
onion, chopped 6. Mix 1 teaspoon cacao powder with yogurt and
spread evenly on one piece of toast. Top with
• 1 teaspoon hemp or strawberries, wild blueberries or fruit of your
chia seeds choice. Add hemp seeds and a honey drizzle.
• 1/2 cup dairy-free and 7. Place 2 tablespoons of pesto on the other
refined sugar-free piece of toast, top with 1/2 sliced avocado,
plain yogurt diced red onion, tomatoes, Everything Bagel
• 2 tablespoons seasoning and hot honey.
store-bought vegan
pesto or Pesto Dressing BENEFITS:
(Page 70)
Sweet potatoes contain vitamin A, which helps
• 1/2 teaspoon hot honey boost the immune system.
• Dash of Everything
Bagel seasoning
• Spritz of coconut oil

Breakfast | 13
PAPAYA BOAT PARFAIT
• 1 papaya 1. Cut the papaya lengthwise and carve out
the seeds (We like to cut the other half of
• 1 cup dairy-free and refined the papaya into bite size pieces and freeze
sugar-free, vanilla yogurt for smoothies).
• 1/4 cup frozen cherries 2. Cut the frozen cherries in half and set aside
• 1/4 cup wild blueberries to thaw.
• 1 teaspoon hemp seeds 3. Fill the papaya with the yogurt and top with all
other ingredients.
• 1 tablespoon
coconut flakes
BENEFITS:
• 1 tablespoon pecan pieces Papaya contains vitamin A, which helps keep
skin healthy.
• 1 tablespoon dairy-free
chocolate chips
• Drizzle of honey
Breakfast | 14
PINEAPPLE GINGER CHIA PUDDING
• 1/4 cup pineapple juice 1. Combine the chia seeds, pineapple juice, ginger
cube and coconut milk into a Mason jar.
• 3/4 cup coconut milk
2. Stir well, cover the Mason jar and place it in the
• 4 to 5 tablespoons chia fridge overnight.
seeds (depending on how
thick you prefer it) 3. Scoop one serving into a cup and top with
the yogurt, pineapple, hemp seeds and
• 1 frozen ginger cube coconut flakes.
• Dairy-free and refined
sugar-free yogurt BENEFITS:
• Coconut flakes Pineapple contains the mineral manganese, which
can help stabilize blood sugar. It’s also a food that
• Hemp seeds contains natural digestive enzymes.
• 1/3 cup pineapple,
chopped
Breakfast | 15
LEMON BLUEBERRY
PROTEIN PANCAKES
• 1 1/2 to 1 3/4 cup rolled oats, 1. Put all of the ingredients into a blender and add
gluten-free coconut milk until desired consistency.
• 1 tablespoon chia seeds or 2. Pour pancake mix into nonstick pan and cook
ground flaxseeds until each side is golden brown.
• 1 scoop vanilla dairy-free 3. Layer Coco Whip in between pancakes and top
and refined sugar-free with strawberries or your favorite fruit.
protein powder
4. Add a date syrup or maple syrup drizzle and
• 1/2 ripe banana enjoy warm.
• 2 1/2 cups coconut milk

BENEFITS:
• 1 teaspoon cinnamon
Flaxseeds are high in omega 3’s which can help
• 1/4 teaspoon vanilla improve sleep, reduce inflammation and help
balance hormones.
• 1/2 cup wild blueberries
• 1/2 teaspoon lemon zest
• Optional: Coco Whip

topping (Page 68)
Breakfast | 16
CHICKEN APPLE SAUSAGE
SWEET POTATO HASH
• 1/2 cup sweet 1. Dice the red bell pepper, red onion and sweet
potato, chopped potato. Place in the oven for 35 minutes at
375 degrees.
• 1/3 cup red onion, diced
2. Shave Brussels sprouts with a mandolin slicer,
• 1/2 cup red bell drizzle with 1/2 tablespoon balsamic glaze
pepper, diced and place in air fryer at 375 degrees for
• 1 tablespoon 10 to 15 minutes.
pomegranate seeds 3. Cook chicken sausage links on the stovetop until
• 5 (mini) links golden brown and chop into medallions.
chicken sausage 4. Place shredded Brussels sprouts in the base of
• 1 cup Brussels the bowl and add other ingredients.
sprouts, shaved 5. In addition to balsamic glaze drizzle, toss with
• 1 teaspoon pine nuts or dressing of your choice (optional).
pumpkin seeds
BENEFITS:
• 1/2 tablespoon
balsamic glaze Sweet potatoes are packed with antioxidants,
(balsamic reduction) which help fight off free radicals that can damage
our cells.
TIME SAVER:
Purchase shaved Brussels sprouts and pre-cooked
chicken sausage.
Breakfast | 17
CHAPTER 2
LUNCH
18
EVERYTHING BAGEL TACOS
PREP TIME | 30 MIN YIELDS | 4 TACOS
• 4 of your favorite 1. In a cast-iron skillet over a medium flame,
gluten-free or heat each tortilla for 30 seconds per side until
Cassava wraps just golden. Transfer tortillas to a towel to
keep warm.
• 8 jumbo shrimp, peeled
& deveined 2. Prep all of the ingredients: chop the onion and
bell pepper; drain the chickpeas.
• 1/2 cup plain
dairy-free and refined 3. In a separate skillet, heat the oil. Once hot, add
sugar-free plain yogurt the red onion, bell pepper and chickpeas. Sauté
for 5 minutes.
• 1/2 can chickpeas
4. Add the shrimp into the veggies and sauté for
• 1/4 red onion, chopped one minute before adding the salt, turmeric
• 1/2 bell pepper, chopped and pepper.
• 1/2 avocado, sliced 5. Chop the spinach, then add it to your skillet
along with the juice of 1/2 lemon. After 30
• 2 big handfuls of seconds, spinach will wilt. Set aside.
spinach or kale 6. Prep the tacos by adding a generous layer of
• 1/2 lemon yogurt on each, top with an even layer of the
filling, shrimp, sliced avocado and a generous
• 1 teaspoon avocado oil or sprinkle of Everything Bagel seasoning.
olive oil
• 1 tablespoon Everything BENEFITS:

Bagel seasoning Yogurt contains probiotics, which can help boost
immunity and improve digestion.
• 1/2 teaspoon salt
• 1/2 teaspoon turmeric
• 1/4 teaspoon pepper

Lunch | 19
LOADED POWER SALAD
INGREDIENTS INGREDIENTS CONT.

• 1 head romaine lettuce, • 1/4 cup of any raw nuts
washed and dried
• Desired amount of fresh herbs (mint, parsley, dill
• 4 cups mixed or cilantro)
greens, washed
• 1/2 cup quinoa, pre-cooked
• 3 to 4 large
carrots, shredded • Balsamic Dressing (page 72)
• 1 avocado, sliced
DIRECTIONS
• 1/2 cup tomato, chopped
1. Massage lettuce and mixed greens with olive oil
• 1 apple, chopped (or 1/2 and salt in a large bowl.
cup fresh berries)
2. Chop all of the veggies and fruits, then add
• 1 can chickpeas, them into a bowl. Top with the nuts, quinoa,
drained (or any canned chickpeas and your Balsamic Dressing.
bean variety)
• 2 tablespoons dried BENEFITS:

cranberries (raisins, Both cucumbers and tomatoes are great
chopped dates or dried figs sources of antioxidants and can help with the
also work) detoxification of free radicals from the body.
• 1/2 large cucumber, sliced
• 1 tablespoon olive oil

Lunch | 20
SALMON HARVEST SALAD

• 2 cups leafy greens For the Curry Cauliflower:
• 1/4 cup celery, chopped • 1 head of cauliflower, chopped
• 1/4 cup sweet • 1 tablespoon paprika

potato, chopped
• 1 tablespoon curry powder
• 1/4 cup apples, chopped
• 1 tablespoon red
onion, sliced • 1/2 teaspoon pepper
• 1/4 cup carrot, shredded • 1 teaspoon olive oil (drizzle)
• 1/2 avocado, sliced

DIRECTIONS
• 1 tablespoon
pumpkin seeds 1. Chop 1 head of cauliflower and season with
paprika, curry powder, salt and pepper. Roast in
• 1 tablespoon cashews the oven for 30 minutes at 375 degrees.
• 1 salmon filet 2. Coat salmon in Dijon mustard and Everything
• 1/2 lemon Bagel seasoning and place in the oven for 15-17
minutes at 375 degrees.
• Salt and pepper to taste
3. Massage leafy greens with 1/2 juiced lemon and
For the Salmon: 1 teaspoon of olive oil.
• 1 teaspoon Dijon mustard 4. Combine all ingredients into bowl and drizzle
with your favorite dressing.
• 1 teaspoon Everything
Bagel seasoning
BENEFITS:
• Dash of salt and
Leafy greens contain insoluble fiber, which helps
black pepper
promote the movement of material through the
digestive system to keep you regular.
Lunch | 21
CHICKEN SALAD
SWEET POTATO TOAST
• 1 large sweet potato 1. Wash your sweet potato and pat dry with
paper towel.
• 3/4 cup celery, chopped
2. Carefully cut 2 vertical slices of the sweet potato
• 1/3 cup onion, chopped about 1/2 to 3/4 inches thick.
• 3/4 cup apples, chopped 3. Evenly spray each side of the sweet potato slices
• 1/4 cup dill with olive or coconut oil. Place them side by side
pickles, chopped in the air fryer for 20 minutes at 400 degrees
and flip halfway through until golden brown.
• Sprinkle of parsley
4. While your sweet potatoes are in the air fryer,
• 2 cups chicken, shredded combine all of the other ingredients into a bowl
and mix together to make the chicken salad.
• 1/4 cup plant-based mayo
5. Place each sweet potato toast slice on plate and
• 1/4 teaspoon fresh dill top with 2 to 3 tablespoons of chicken salad.
• 1/4 teaspoon curry powder 6. If you have extras, place 1 teaspoon of chicken
• 1/2 tablespoon salad into mini sweet peppers for a snack.
Dijon mustard
BENEFITS:
• 1/4 cup pecans, chopped
Chicken contains vitamin B2, which is essential
• Handful dried cranberries for balancing blood sugar and lowering
cholesterol levels.
• Salt and pepper to taste
Lunch | 22
SHRIMP CEVICHE
• 1 pineapple, chopped 1. Cut the pineapple in half and scoop out center
to form bowls.
• 1/2 red onion, chopped
2. Chop all the other ingredients. Add them to a
• 1 mango, chopped bowl. Stir and let sit for 10 minutes.
• 1 tomato, chopped 3. Add the mixture into the pineapple bowls and
• 1 avocado, sliced sprinkle with cilantro and lime juice.
• 1 cup shrimp, cooked

BENEFITS:
• 1/2 jalapeno, Avocados contain folic acid, which is important for
seeds removed pregnancy and critical for the development of brain
nerves and function.
• 1/4 cup cilantro
• 1 lime, juiced
Lunch | 23
SALMON TERIYAKI BOWL

• 1 cup Basmati rice, For the Marinade:
pre-cooked
• 1/4 cup coconut aminos
For the Salmon:
• 2 limes, juiced
• 1/2 pound salmon or any
white fish of choice • 1/2 teaspoon garlic powder
• 4 scallions, chopped • 1/2 teaspoon ground ginger
• 2 tablespoons sesame
seeds, white or black DIRECTIONS
• 1 teaspoon coconut oil 1. Salmon: Combine the marinade ingredients,

then pour over the salmon. Set aside for 10
For the Broccoli: minutes, then heat 1 teaspoon coconut oil over
medium-high heat. Once hot, place the salmon
• 4 cups broccoli, chopped skin side up and cook for 5 minutes, flip and
• 2 tablespoons water cook for another 4 minutes on the other side,
until cooked through.
• 1 teaspoon olive oil
2. Broccoli: Heat a skillet over medium-high heat,
• 1/2 teaspoon salt add the chopped broccoli and cook for 3 minutes.
Once browned, add oil, water, salt and pepper.
• 1/8 teaspoon pepper Sauté for 1 minute then remove from heat.
3. Serve the salmon and broccoli over the rice. Add

chopped green onions and sesame seeds on top.
BENEFITS:
Broccoli is a great source of antioxidants, which
can bind to toxic metals and escort them out of
the body.
Lunch | 24
CRISPY SALMON
MEDITERRANEAN WRAP
• 1 gluten-free or cassava wrap 1. Begin by slicing the skin off your salmon with
a sharp knife. Continue cutting the salmon into
• 1 salmon filet 1-inch cubes. Add them into a bowl along with
• 1 tablespoon Dijon mustard Dijon mustard, salt and pepper. Mix to coat well.
• 1/4 teaspoon salt 2. Spray air fryer with avocado oil, then add the
salmon bites. Cook at 390 degrees for
• 1/4 teaspoon pepper 6 minutes.
• 1 cup romaine lettuce, 3. Meanwhile, heat your wrap.

shredded (or any leafy
green on hand) 4. Add a layer of tzatziki on the bottom, followed by
the romaine lettuce, cucumber, olives, roasted red
• 1 Persian cucumber, diced pepper and then add the cooked salmon on top.
• 1 tablespoon pre-sliced 5. Finish with a squeeze of lemon juice.

kalamata olives
6. Wrap and enjoy!
• 1 tablespoon pre-sliced
roasted red pepper
BENEFITS:
• 2 tablespoons dairy-free Bell peppers contain vitamin B1, which is essential
and refined sugar-free for helping the body make use of protein.
tzatziki sauce
• 1/2 lemon
Lunch | 25
TUNA STUFFED AVOCADO
• 1 can tuna in 1. In a bowl, mix together the drained tuna, red
water, drained, no oil onion, celery, Dijon mustard, mayo, parsley, salt
or salt added and pepper until well combined. Taste it to make
any adjustments in spices.
• 1/4 red onion, diced
2. Slice an avocado vertically, careful of the pit.
• 1/4 cup celery, diced Scoop out the pit from the center with a spoon
• 2 tablespoons and lay your pitted avocado halves on the plate.
Dijon mustard 3. Stuff with the tuna mixture.
• 1 tablespoon 4. Add a squeeze of lemon on top.
plant-based mayo
• 1 tablespoon parsley, BENEFITS:

fresh or dried
Tuna contains vitamin B12, which helps our blood
• 1/4 teaspoon salt carry oxygen to our cells. It’s also crucial for
energy production.
• 2 avocados, cut in half

and pitted
• 1/2 lemon
Lunch | 26
HARVEST STUFFED PEPPERS
• 2 bell peppers 1. Preheat the oven to 425 degrees.
• 1 pound ground turkey 2. Cook the ground turkey in olive oil on the
stovetop and mix in the dairy-free cheese.
• 1/2 cup quinoa, pre-cooked
3. Chop the tops off your peppers, scoop out
• 1/4 cup red onion, chopped the seeds, spray the insides with olive oil and
• 1 sweet potato, chopped place them on one large baking sheet lined with
parchment paper.
• 1 zucchini, chopped
4. Place the washed and cubed sweet potatoes and
• 2 tablespoons pomegranate chopped zucchini on the same baking sheet with
the bell peppers, toss with olive oil or avocado
• 1 avocado, sliced oil spray. Bake everything at 425 degrees for 20
• 1/2 cup dairy-free cheese minutes, until charred.
• Drizzle of olive oil 5. Place the pre-cooked quinoa into the microwave
(if you’re making it on the stovetop, bring 1/2 cup
to a boil with 1 cup water).
6. Combine all ingredients into a bowl and scoop

into the peppers when they come out of the oven.
Top the peppers with more dairy-free cheese and
pop in the oven for another 5 minutes at
425 degrees.
BENEFITS:
Turkey is packed with vitamin B2, essential for
energy production, brain function and the skin.
It’s also great for inflammation and digestion.
Lunch | 27
QUICK TUNA SANDWICH
• 1 tomato, sliced 1. In a medium-sized bowl, mix the tuna salad
ingredients. Taste, and add any additional spices
• 1 avocado, sliced if needed.
• 6 lettuce leaves 2. Grab your sandwich bread and add the lettuce,
• 4 slices bread, avocado, tomato and tuna salad in the center.
gluten-free 3. Spray your sandwich with cooking oil and
For the Tuna Salad: place on a hot skillet for 2 minutes on each
side to crisp up.
• 1 can tuna in
water, drained, no oil Notes:
or salt added • Serve with a side of crunchy cucumber slices.
• 1/4 cup onion, diced • To save time, buy pre-cut onion and celery!
• 1/4 cup celery, diced
BENEFITS:
• 2 teaspoons Dijon mustard
Tuna contains selenium, which protects against
• 2 teaspoons plant-based free radicals and carcinogens.
mayo or dairy-free and
refined sugar-free
plain yogurt
• 2 teaspoons fresh
parsley, chopped
• 1/2 lemon, juiced

Lunch | 28
CHAPTER 3
DINNER
29
HONEY MUSTARD SALMON
For the Salmon: 1. Preheat oven to 425 degrees.
• 1 pound fresh salmon 2. Rinse and dry the green beans. Toss them onto
a baking sheet lined with parchment paper.
• 1/4 teaspoon dill (garnish) Drizzle with avocado oil, salt, pepper and garlic
For the Honey Mustard: powder. Toss to coat. Lay the green beans in a
single layer without overlapping and roast for
• 2 tablespoons 20 minutes.
yellow mustard
3. Combine the honey mustard ingredients
• 1 tablespoon lemon juice together in a small bowl. Smear on top of the
salmon filets.
• 2 teaspoons honey
4. Bake salmon for about 12 minutes, broiling for
• 1 teaspoon avocado oil an additional 3 minutes (keep the green beans
• 1 teaspoon Dijon mustard in the oven while broiling).
• 1/4 teaspoon salt 5. Top the salmon with dill and serve warm with
green beans.
• 1/4 teaspoon garlic powder
• 1/8 teaspoon black pepper BENEFITS:

Salmon contains omega-3 fatty acids, which help
For the Green Beans:
reduce inflammation and improve brain function.
• 1 pound green beans
• 1 tablespoon avocado oil
• 1/4 teaspoon black pepper

Dinner | 30
LOADED BURGER SALAD
• 1 pound ground beef or 1. Dice the tomatoes, red onion and avocado, then
ground turkey set aside.
• 1/2 avocado, diced 2. Place ground beef or ground turkey on stovetop

and season with smoked paprika, onion powder,
• 1/3 cup tomatoes, diced salt and pepper.
• 1/8 cup red onion, diced 3. heat the pre-cooked quinoa in the microwave
• 1/4 cup dill pickles for suggested time.
• 1/3 cup quinoa, pre-cooked 4. Place the spring mix into a bowl, add desired
serving of cooked protein and all other
• 1/4 cup shredded ingredients into the bowl.
dairy-free cheese
5. Toss with Vegan Dill Dressing.
• 1/4 teaspoon BENEFITS:

smoked paprika Quinoa is actually a seed. One cup of cooked
quinoa contains 8 grams of protein and all 9
• 1/4 teaspoon onion powder
essential amino acids, making it a complete protein.
• 2 cups romaine lettuce or

spring mix
• Vegan Dill Dressing

(Page 73)
Dinner | 31
CHICKEN WINGS &
SWEET POTATO FRIES
• 2 tablespoons 1. Preheat the oven to 400 degrees.
smoked paprika
2. Combine all of the spices into one large bowl.
• 1 tablespoon
ground paprika 3. Use a fry cutter or sharp knife to chop the sweet
potatoes and lightly coat the sweet potato fries
• 1 teaspoon ground pepper with olive oil and Green Goddess seasoning (or
salt and pepper if you want to keep it simple).
• 1 tablespoon garlic powder
4. Place the sweet potato fries on a sheet pan lined
• 1 teaspoon salt with parchment paper and put them in the oven.
• 1 tablespoon onion powder 5. Coat each of the chicken wings with the
• 1/2 cup coconut sugar seasoning mixture until completely covered.
• 1/4 teaspoon mustard seed 6. Put the wings on a cooling rack, then place the
cooling rack on a sheet pan in the oven. Bake
• 10 to 12 chicken wings for 40 minutes.
• 2 large sweet 7. Pull the sweet potato fries and wings out of the
potatoes, sliced oven and serve with your favorite dipping sauce.
• 2 tablespoons Green
Goddess seasoning BENEFITS:
Sweet potatoes are a great source of beta carotene,
which is converted to vitamin A in the body. They are
also higher in fiber than a regular potato, which can
lead to a more steady rise and fall in blood sugar.
Dinner | 32
PINK PASTA
• 1 box gluten-free pasta 1. Blend the beets, garlic, yogurt, pasta water,
of choice (cooked per lemon, salt and pepper until smooth in a
instructions) high-powered blender.
• 4 cooked beets (we love 2. Serve on top of your favorite cooked pasta.
pre-cooked varieties)
3. Sprinkle with walnuts and fresh basil.
• 2 cloves garlic
• 1/2 cup plain, BENEFITS:

dairy-free and refined Beets contain sodium, which helps maintain the
sugar-free plain yogurt body’s water balance and prevents dehydration.
It’s great for energy production and helps move
• 1/4 cup pasta cooking
nutrients into our cells.
water (reserve it in a mug
when you’re done cooking
the pasta)
• 1 lemon, juiced
• 2 tablespoons
walnut halves
• 6 fresh basil leaves

Dinner | 33
COCONUT CHICKPEA CURRY
• 2 cups spinach 1. To cook the curry, heat the coconut oil in a large
stockpot on medium-high.
• 1 (15.5 ounce) can
chickpeas, rinsed 2. While the stockpot is heating, peel and dice the
and drained onion into uniform pieces. Add it into the warm
oil and sauté for about 5 minutes until the onion
• 1 (13.5 ounce) can full-fat is translucent.
coconut milk
3. While the onion is cooking, drain and rinse the
• 1 cup onion, diced canned chickpeas. Set aside.
• 2 tablespoons lime juice 4. Add curry powder and turmeric to the onion and
• 1 tablespoon coconut oil sauté for about 30 seconds until fragrant.
• 1 tablespoon curry powder 5. Combine the chickpeas, coconut milk, garlic, salt
and pepper in the stockpot. Cover with a lid and
• 1 teaspoon salt simmer for 10 minutes, stirring occasionally.
• 1 teaspoon garlic powder 6. Remove curry from heat. Add fresh spinach,
stirring until wilted and warm, then lime juice. Stir.
7. Serve curry over the fluffy, white rice.
• 1/8 teaspoon black pepper
Rice BENEFITS:
• 1 cup Basmati rice, cooked Chickpeas contain folate, which help the formation
of red blood cells in the body. This is essential for
• 1 3/4 cup water providing cells with oxygen.
• 1 teaspoon salt
Dinner | 34
TROPICAL SALMON BOWL

• 1/3 cup mango, chopped For the Salmon Seasoning:
• 1/2 cup pineapple, chopped • 1 tablespoon Dijon mustard
• 1/2 cup cucumber, chopped • 2 teaspoons coconut sugar
• 1/2 avocado, sliced • 1 teaspoon thyme
• 1/3 cup tomato, chopped • 1/2 teaspoon smoked paprika
• 1 tablespoon red • 1/4 teaspoon salt and black pepper

onion, chopped
• 1/2 cup quinoa, pre-cooked DIRECTIONS

• 1 tablespoon 1. Coat the salmon filet in Dijon mustard.
pumpkin seeds
2. Combine seasonings into a small bowl, massage
• 1 tablespoon cilantro into salmon, and let it sit for 10 minutes.
• Drizzle of hot honey 3. Put the salmon in the air fryer at 375 degrees for
12 minutes.
• 1/2 lemon, juiced
4. While the salmon is cooking, chop the mango,
• 1 salmon filet cucumber, pineapple, tomato, red onion
and avocado.
BENEFITS:
5. Place the pre-cooked quinoa in the microwave
Salmon contains vitamin for suggested time on the packaging.
E which is packed with
antioxidants. It helps improve 6. Combine all ingredients into a bowl and top
wound healing and fertility. with pumpkin seeds, cilantro, lemon juice and
It’s also great for skin health. hot honey.
Dinner | 35
CHICKEN PICCATA
• 1 pound chicken cutlets, 1. To prep the chicken, slice into thin pieces, season
or 1 large chicken breast with salt and pepper, then dredge in arrowroot
thinly sliced flour, shaking off any excess. Heat avocado oil in a
large skillet over a medium-high flame. Once hot,
• 1/2 teaspoon salt add the chicken, being careful not to overcrowd
• 1/4 teaspoon pepper the pan. Cook for 5 minutes on each side, then
remove and place on a plate.
• 2 tablespoons
arrowroot flour 2. Using the same pan, reduce the heat to low and
add the olive oil and minced garlic, stirring for 30
• 1 tablespoon avocado oil seconds. Add the capers, chicken broth and the
juice of 1 lemon. Keep stirring.
• 2 teaspoons olive oil
3. Add the cooked chicken into the broth and nestle
• 2 cloves garlic, minced so it’s covered in the liquid. Let it sit for 15 minutes.
• 1 tablespoon capers, drained 4. Meanwhile, cook the pasta according to
• 1/2 cup chicken broth package directions.
• 1 lemon, juiced 5. Serve the cooked chicken with your pasta and
add fresh parsley on top.
• 1 tablespoon fresh parsley
for garnish
BENEFITS:
• 1/2 package of your Chicken contains selenium, a powerful antioxidant
favorite gluten-free that helps protect us from free radicals and fights
spaghetti noodles inflammation.
Dinner | 36
ZUCCHINI BOATS
• 2 zucchinis 1. Cut the zucchinis lengthwise.
• 1 pound ground turkey 2. Take a spoon and gently carve out the center of
each zucchini. Drizzle with olive oil and add a
• 1/3 cup black beans dash of salt and pepper.
• 1 tablespoon 3. Chop red onion, tomatoes and bell peppers.
tomato, chopped
4. Put the zucchinis and bell peppers in the oven
• 1/3 cup red onion, chopped at 375 degrees for 30 minutes.
• 1 bell pepper, chopped 5. While the zucchinis are in the oven, cook your
• 1/2 avocado, sliced protein on the stovetop. Add red onion and taco
seasoning to taste.
• 1 teaspoon cilantro
6. Heat the black beans and set aside.
• Taco seasoning to taste
7. Add the cooked ground turkey to the inside of
• 1/3 cup dairy-free cheese the zucchini boats and top with black beans,
tomatoes, bell pepper, avocado and cilantro.
(Option to mix all of the ingredients together
and then add the mixture to the center of the
zucchini boats.)
BENEFITS:
Zucchini contains insoluble fiber, which helps
promote the movement of material through the
digestive system to help keep you regular.
Dinner | 37
RED LENTIL PESTO PASTA
• 1 box red lentil pasta 1. Cook the ground turkey in a skillet with olive
(3 cups cooked) oil. Once the turkey is starting to brown, add in
the red onion and sun-dried tomato. For extra
• 1/3 cup sun-dried tomatoes flavor, add a little bit of the sun-dried tomato
• 2 bell peppers, chopped oil to the chicken.
• 1/4-1/3 red onion, chopped 2. In a separate pot, boil the red lentil pasta
according to package instructions.
• 1/2 cup cilantro, chopped
3. While the pasta and turkey are cooking,
• 1 pound ground turkey combine all of the pesto ingredients in a food
processor. If you’re using premade basil pesto,
• Store-bought pesto scoop out the desired portion and set aside.
dressing or Pesto Dressing
(Page 70) 4. Drain the pasta and place it back in the pan.
Combine all of the ingredients (including the
• Drizzle of olive oil pesto) with the noodles on medium heat for 5
minutes, then mix.
BENEFITS:
Lentils contain vitamin B6, essential for protein
digestion and utilization. It’s also helpful for PMS.
Dinner | 38
CRISPY SALMON BOWL
• 1 salmon filet 1. Chop the salmon into small cubes and place
into a bowl.
• 1/4 cup mango, chopped
2. Season the salmon and place in the air fryer at
• 1/4 cup cucumber, chopped 390 degrees for 10 to 12 minutes.
• 1/4 cup carrots, shredded 3. While the salmon is in the air fryer, chop the
• 2 tablespoons dairy-free mango, cucumber and avocado.
and refined sugar-free 4. Microwave the pre-cooked rice or quinoa and put
tzatziki sauce it into your bowl.
• 1/2 cup Basmati rice or 5. Put a dash of furikake onto the rice and add the
quinoa, pre-cooked mango, cucumber, avocado, carrots and tzatziki.
• 1/2 avocado 6. Once the salmon is finished cooking, place it in
• Dash of furikake the bowl, and dig in!
For the Salmon Seasoning:

BENEFITS:
• 2 tablespoons Salmon contains vitamin E, which helps improve
coconut aminos wound-healing and fertility! It’s also great for
the skin.
• 1/2 teaspoon chili flakes
• 1/2 teaspoon
smoked paprika
• 1 teaspoon hot honey
• Dash of salt
• Dash of pepper
Dinner | 39
CHAPTER 4
SIPS, SNACKS & SAUCES
40
GREEN MACHINE SMOOTHIE
• 2 cups fresh spinach 1. Place all of the ingredients into a high-powered
blender and blend for 60 seconds or until
• 1 banana, frozen smooth and creamy. Top with your favorite
• 1/4 avocado, frozen berries and nuts if desired.
or fresh 2. You can even make 2 servings and store one in a
• 2 tablespoons refined freezer bag for easy meal prep! If you are doing
sugar-free nut butter this, just add everything, except the liquid, in a
freezer bag and freeze. When you are ready to
• 2 tablespoons ground make it, add the contents into a blender, add
flaxseeds, hemp seeds or liquid and blend until creamy!
chia seeds
• 1 date, pitted BENEFITS:

Banana contains vitamin B6, essential for
• 2 scoops dairy-free and
balancing sex hormones!
refined sugar-free vanilla
protein powder or collagen
• Pinch of salt
• 1 cup coconut milk, plus

more for thinning
Sips, Snacks & Sauces | 41

HOMEMADE GRANOLA
PREP TIME | 25 MIN YIELDS | 4 CUPS
• 3 1/2 cups rolled oats, 1. Preheat the oven to 350 degrees.
gluten-free
2. Place the dry ingredients into a bowl.
• 1/2 cup cashew halves Mix to combine.
• 1/2 cup pecan pieces 3. Add the wet ingredients into a separate bowl.
Mix to combine.
• 1/3 cup pumpkin seeds
4. Add the wet ingredients to the dry ingredients
• 1/3 cup dates, chopped and stir well.
and pitted
5. Lay mixture on a baking sheet lined with
• 1/8 cup hemp seeds parchment paper and press it down with the
• 3/4 cup pure maple syrup back of the spatula.
• 1/3 cup melted coconut oil 6. Bake for 20 minutes. Let cool for an hour
before breaking granola apart (that’s the trick
• 1 teaspoon cinnamon to getting large clusters).
• 1 1/2 teaspoon vanilla extract 7. Store in a jar or any sort of container for
up to 4 weeks.
BENEFITS:
Oats contain soluble fiber, which can help
lower blood cholesterol levels and reduce blood
glucose response.
MANGO JICAMA SALAD
• 9 ounces jicama 1. Add everything into a bowl and mix to coat well.
sticks, chopped Taste to make any adjustments (like more lime
juice or salt).
• 1 large mango, diced
2. This is best when it’s chilled in the fridge for 30
• 1/2 cup cilantro, chopped minutes, allowing the flavors to develop!
• 1/3 cup scallions, chopped 3. Enjoy within 3 days.
• 1 lime, juiced
BENEFITS:
Mangos contain vitamin A which is great for
promoting skin health and jicama is a great source
of prebiotic fiber.

GOLDEN GODDESS SMOOTHIE
• 1 inch fresh ginger root 1. Combine all ingredients into blender, blend
until smooth and enjoy!
• 1 date, pitted
• 1 frozen banana BENEFITS:

• 1/4 teaspoon cinnamon In addition to its immune-boosting properties,
ginger can help remedy stomach issues like
• 1/2 teaspoon turmeric nausea or cramps.
• Dash of black pepper

PEANUT BUTTER CHOCOLATE
PROTEIN BALLS
PREP TIME | 20 MIN YIELDS | 12 BALLS
• 1 cup rolled oats, 1. Blend rolled oats and chia seeds in a
gluten-free high-powered blender to create oat flour.
• 1 tablespoon chia seeds 2. Pour oat flour into bowl and add protein powder.
• 1 teaspoon hemp seeds 3. Put 1/2 banana, maple syrup, vanilla, cinnamon
and coconut milk into blender. Blend until smooth.
• 2 tablespoons refined
sugar-free peanut butter 4. Add the mixture into oat flour and fold in
chocolate chunks and pecan pieces.
• 1 scoop dairy-free and
refined sugar-free vanilla 5. Roll the batter into small balls and place in the
protein powder fridge for 5 minutes.
• 1/2 ripe banana 6. While the protein balls are in the fridge, melt 1/3
cup chocolate chunks with 1 teaspoon coconut oil.
• 1 tablespoon pure
maple syrup 7. Cover each of the protein balls in chocolate and
place in the fridge for an additional 10 minutes.
• 1/4 teaspoon vanilla
8. Drizzle evenly with peanut butter and top with
• 1/4 teaspoon cinnamon hemp seeds.
• 1/4 cup coconut milk 9. Store in the freezer for up to a week.
• 1/3 cup dairy-free and
refined sugar-free BENEFITS:
chocolate chips
Chia seeds contain omega-3s, which fight
• 1/3 cup pecan pieces inflammation, balance hormones and can help
improve the skin.
• 1 teaspoon coconut oil
MATCHA YOGURT BARK
• 1 1/2 cup dairy-free and 1. Put yogurt into a bowl. Sift in matcha (to
refined sugar-free yogurt prevent clumps) and mix.
• 1 teaspoon matcha (can 2. Add vanilla and honey to the yogurt and
add more depending on spread it onto a sheet pan lined with
how strong you prefer it) parchment paper.
• 1/4 teaspoon vanilla 3. Add the pistachios, strawberries, kiwi and

coconut flakes (or any topping of your choice).
• 1 teaspoon honey
4. Place in the freezer for 2 to 3 hours. Break the
• 2 tablespoons pistachios yogurt bark into pieces and enjoy!
• 1/4 cup strawberries,
chopped BENEFITS:
• 1/4 cup kiwi, chopped Kiwi contains vitamin C, which is great for
strengthening the immune system, keeping skin firm
• 1 tablespoon and bones and joints strong. It also contains natural
coconut flakes digestive enzymes which can help improve digestion.

GREEN GODDESS SALAD
• 1 head cabbage 1. Make a batch of Green Goddess Salad Dressing
(Page 71). Pour it into a Mason jar and set aside.
• 6 Persian cucumbers
2. Cut the cabbage into 4 parts. Add the
• 1/2 bunch green cabbage to the food processor and pulse
onion, chopped about 3 to 4 times until cabbage is chopped.
• 1 pomegranate Transfer to a big bowl and continue to pulse
the cabbage until all of it is chopped.
• 1 lemon
3. Chop the Persian cucumbers, green onion and
• 1/2 ounce chives chives. Add it to bowl with chopped cabbage.
(about 1 pack) Toss in salt and pepper and mix to combine.
• 1/4 teaspoon salt 4. Chop the pomegranate and deseed. Add into
the salad. Add juice of 1 lemon and
• 1/4 teaspoon pepper mix everything together.
• Green Goddess Salad 5. Store the dressing and the salad separately and
Dressing (Page 71) toss the dressing into the salad when you’re
ready to eat.
BENEFITS:
Avocado contains vitamin B5, which makes
anti-stress hormones in the body. It also helps
keep you full and satiated throughout the day.

BLUEBERRY COCONUT SMOOTHIE
• 1 cup frozen or fresh 1. Place all of the ingredients into a high-powered
wild blueberries blender and blend for 60 seconds until smooth
and creamy.
• 1 cup spinach
2. You can even make 2 servings and pour the
• 1/2 frozen banana second serving into an ice cube tray for easy
• 1/4 cup gluten-free oats meal prep.
• 1/3 cup unsweetened,

BENEFITS:
shredded coconut
The potassium in coconut helps promote healthy
• 1 scoop dairy-free and nerves and muscles.
refined sugar-free vanilla
protein powder
• 2 tablespoons hemp seeds

or flaxseeds

AIR FRYER CARROT FRIES
• 1 pound carrots, peeled 1. Cut the ends off the carrots and peel them.
Cut carrots into 1/4-inch-thick fries.
• 3-4 tablespoons Vegan Dill
Dressing (Page 73) 2. Evenly cover the fries in olive oil and
add seasonings.
• 2 teaspoons olive oil
3. Place in the air fryer for 15 minutes at 380 degrees.
4. Enjoy warm with a side of Vegan Dill Dressing
• 1/4 teaspoon smoked (Page 73).
paprika
• 1 tablespoon Green BENEFITS:

Goddess seasoning
Carrots contain vitamin A, which boosts the
immune system, improves our skin and can even
help improve night vision.

CHAPTER 5
SOMETHING SWEET
50
CHOCOLATE CHIP BANANA MUFFINS
PREP TIME | 35 MIN YIELDS | 12 MUFFINS
• 1 cup banana, mashed 1. Preheat oven to 350 degrees.
• 1 egg 2. In a large bowl, peel and add ripe bananas. Mash

them with the back of a fork until smooth.
• 2/3 cup coconut sugar
3. To the same bowl, add egg, brown sugar,
• 1/4 cup apple sauce, applesauce and mix.
unsweetened
4. In a separate bowl, add oat flour, protein powder,
• 3/4 cup oat flour baking powder, baking soda, cinnamon and
• 1/2 cup vanilla dairy-free ginger. (Sieve this if you want it to be smooth.)
and refined sugar-free 5. Add the dry ingredients into the wet ingredients
protein powder and gently mix until combined.
• 1 teaspoon baking soda 6. Sprinkle in the walnuts and fold into the batter.
• 1 teaspoon cinnamon 7. Line a muffin tin with 12 muffin liners, spray with
• 1/2 teaspoon a little oil (just so it doesn’t stick) and fill them up
ground ginger about 3/4 of the way.
• 1 cup walnuts, chopped 8. Bake the muffins at 350 degrees for about 20
to 22 minutes. Every oven is different so you just
want to make sure you check them
in 20 minutes.
9. Let them cool for 10 to 15 minutes before eating.
BENEFITS:
The potassium in bananas helps ease muscle
cramps and body aches that can be caused
by inflammation.
Something Sweet | 51
BANANA SNICKERS
• 4 bananas (ripe but 1. Peel the bananas and cut them in half
not mushy) crosswise, and then again lengthwise.
• 1/2 cup dairy-free and 2. Melt the chocolate in the microwave with 1/2
refined sugar-free teaspoon coconut oil until fully melted.
chocolate chips
3. Drizzle the chocolate and nut butter onto the
• 1/4 cup refined sugar-free bananas (flat side facing up).
nut butter (granola butter,
almond butter or 4. Top with your favorite toppings (peanuts will
peanut butter) give it the snickers taste, but feel free to use
hemp seeds, coconut flakes or granola).
• 1/4 cup peanuts
5. Place the bananas on a baking sheet lined with
• 1/4 cup hemp seeds, parchment paper and put them in the freezer
coconut flakes or granola for 4 hours. Then, they’re ready to eat!
• 1/2 teaspoon coconut oil

BENEFITS:
Bananas contain vitamin B6. It’s essential for
brain and hormone function. It’s also a natural
antidepressant!
GRANOLA BUTTER CUPS
• 1 cup dairy-free and refined 1. Heat the chocolate chips with coconut oil
sugar-free chocolate chips until melted.
• 1/3 cup refined sugar-free 2. In a separate bowl, melt the granola butter with
Granola Butter/nut butter coconut oil.
• 1 banana, thinly sliced 3. Thinly slice the banana and set aside.
• 1 teaspoon coconut oil 4. Place mini cupcake holders in mini muffin pan.
• 1 tablespoon coconut 5. Pour melted chocolate in the bottom of each

flakes or hemp seeds cupcake holder and top with one banana slice.
• 1/4 teaspoon salt 6. Pour thin layer of granola butter on top of each
banana slice.
7. Pour another layer of chocolate on top of

granola butter until completely covered.
8. Top with coconut flakes and sea salt.
9. Freeze for 3 hours and they’re ready to go!
BENEFITS:
Cacao is the purest form of chocolate. It contains
no added sugar and about 40 times the amount of
antioxidants than blueberries. These antioxidants
bind to free radicals in our body, removing them
and lowering cell and tissue damage.
BANANA BLIZZARD
• 1 1/2 frozen banana 1. Blend the banana, peanut butter, cinnamon,
vanilla and Coco Whip in a blender until smooth.
sugar-free peanut butter 2. Drizzle the date syrup around your bowl or cup
and pour the blizzard in your cup.
3. Top with additional Coco Whip and roasted nuts
• 1/4 teaspoon vanilla extract of your choice.
• Handful of dairy-free
and refined sugar-free BENEFITS:
chocolate chips
Dates contain insoluble fiber, which helps
• 2 tablespoons Coco Whip promote the movement of material through
(Page 68) or dairy-free and the digestive system.
refined sugar-free yogurt
• Handful of roasted peanuts

or nuts of choice
• Drizzle of date syrup
AIR FRYER
CHOCOLATE CHIP COOKIE
• 1/3 cup gluten-free oats, 1. Add all of the ingredients into a shallow bowl
quick cooking works best and mix until well-combined.
• 1/4 cup applesauce, 2. Form into a large cookie, then lay it on

unsweetened parchment paper.
• 3/4 teaspoon 3. Freeze for 10 minutes.

baking powder
4. Air fry on parchment paper (cut to fit basket)
• 1 tablespoon coconut milk at 350 degrees for 14 minutes, let it cool for 5
minutes, then enjoy!
sugar-free nut or
seed butter BENEFITS:
Oats contain manganese, which is essential for
• 2 tablespoons dairy-free
reproduction and healthy brain function.
chocolate chips
MANGO SORBET
• 1 cup frozen mango 1. Blend the mango, banana, coconut milk, honey
and vanilla in a blender until smooth.
• 1 frozen banana
2. Layer the bottom of your cup with pomegranate
• 1 tablespoon honey seeds and pour the sorbet into cup.
• Dash of vanilla extract 3. Top with Coco Whip, pomegranate seeds and
• 1/3 cup coconut milk hemp seeds.
• 2 tablespoons
BENEFITS:
pomegranate seeds
Mango contains vitamin A, which is important for
• 1 teaspoon hemp seeds healthy skin and a strong immune system.
• 1 spoonful Coco Whip
(Page 68)
SWEET POTATO BROWNIES
• 1 cup roasted sweet 1. Combine all wet ingredients into a
potato (peeled and medium-sized bowl and mix well.
mashed)
2. Combine all dry ingredients into a separate
• 1/2 cup coconut milk bowl and mix well.
• 1 egg 3. Pour the dry ingredients into the bowl with the
wet ingredients and mix evenly until there are
• 1 teaspoon vanilla no clumps.
• 2 tablespoons warm, 4. Lightly coat a baking pan with coconut oil and
melted coconut oil pour in the brownie mixture.
• 1/4 cup cacao powder 5. Drizzle the desired amount of peanut or nut
• 1/4 cup coconut flour butter on top of the mixture.
• 1/2 teaspoon salt 6. Place in the oven at 350 degrees for 30

minutes and let cool for 10 minutes.
• 1/2 teaspoon
baking powder
BENEFITS:
• 1 scoop chocolate Sweet potatoes contain vitamin E, essential
dairy-free and refined for helping the body use it’s oxygen. Also helps
sugar-free protein powder with fertility.
• 2 tablespoons refined
sugar-free peanut butter
• Handful of dairy-free
chocolate chips
DIPPED MANGO
• 1 8-ounce bag of dried 1. Lay the dried mango pieces on a baking sheet
mango (with no lined with parchment paper.
added sugar)
2. Put coconut oil in a microwave safe bowl with
• 1 cup dairy-free and refined the chocolate chips and heat for 1 minute; stir
sugar-free chocolate chips at the 30-second mark.
• 1 teaspoon coconut oil 3. Divide the 8 ounce bag of mango into two
sections. Once the chocolate has melted, dip
• 1 cup dairy-free and refined the mango into the melted chocolate about 3/4
sugar-free yogurt of the way down.
• 1/2 cup hemp seeds 4. Take the remaining slices of mango and repeat
• 1/2 cup pistachios the step above by dipping them 3/4 of the way
in yogurt.
• 1/2 cup granola
5. Coat the dipped section of the mango in the
• 1/2 cup coconut flakes toppings of your choice (hemp seeds, granola,
coconut flakes or pistachios).
6. Place them back on the parchment paper after

dipping and put the mangos in the freezer for
15 minutes before eating!
BENEFITS:
Mango is high in vitamins A and B6. The nutrients
in this bright orange fruit can help with iron
absorption and promote cellular growth.
CREAMY CHOCOLATE FROSTY
• 1 large Japanese 1. Roast Japanese sweet potato in the oven at
sweet potato 400 degrees for 40 minutes.
• 1/2 banana 2. Peel it and place in the freezer overnight.
• 1 scoop chocolate 3. Add all ingredients to blender and pour in extra

dairy-free and refined coconut milk if needed.
sugar-free protein powder
4. Layer Coco Whip in the bottom of your cup,
• 1 teaspoon cacao powder top with your blended frosty and enjoy!

BENEFITS:
• 1 teaspoon honey
Bananas contain vitamin B6, which helps the body
• 3/4 cup coconut milk digest and use protein.
• Coco Whip (Page 68)
• Handful of ice
CHAPTER 6
BONUS RECIPES
60
CHERRY CHOCOLATE OAT BARS
• 1 large banana 1. In a blender, combine the banana, cacao
powder, cinnamon, protein powder and
• 1 scoop chocolate coconut milk.
dairy-free and refined
sugar-free protein powder 2. Mix oats and chia seeds with the blended
ingredients, then spread everything on a well-
• 1 tablespoon cacao powder greased baking pan.
• 1/4 teaspoon cinnamon 3. Top with cherries, wild blueberries and
• 1 1/2 cup coconut milk chocolate chips.
• 1 1/2 cup gluten-free oats 4. Place in the oven at 350 degrees for 20 minutes.
• 1 tablespoon chia seeds

BENEFITS:
• 1/4 cup wild blueberries Cacao is the purest form of chocolate. It is packed
(we like frozen) with antioxidants, calcium and magnesium, making
• 1/3 cup frozen dark it a true superfood.
sweet cherries
• 2 tablespoons dairy-free
chocolate chips
• 1 teaspoon pumpkin seeds
Bonus Recipes | Breakfast | 61

CHICKEN QUINOA BREAKFAST BOWL
• 1/4 cup quinoa, pre-cooked 1. Cook ground chicken on the stovetop on
medium heat.
• 1/2 cup cucumber, chopped
2. Chop the cucumbers, red onion, red bell pepper,
• 1/8 cup red onion, chopped tomatoes, avocado and put into a bowl.
• 1/4 cup black beans, drained 3. Drain and warm the black beans and set aside.
• 1/2 cup red bell 4. Microwave quinoa according to package
pepper, chopped instructions.
• 1/4 cup tomatoes, chopped 5. Place 1/2 cup to 3/4 cup cooked ground chicken
• 1/2 avocado, sliced into your bowl with quinoa and chopped veggies.
• 1 pound ground chicken 6. Toss with dressing of your choice or favorite salsa.
(you can substitute chicken
for 2 eggs!) BENEFITS:
Quinoa is one of the only complete proteins from
non-animal sources. It contains all 9 essential
amino acids, which the body can’t make by itself.
Bonus: It’s gluten-free!
TIME SAVER:
Cook your ground chicken the night before or you
can use pre-cooked chicken sausages sliced into
medallions.
Bonus Recipes | Breakfast | 62

WATERMELON CUCUMBER SALAD
• 1 tablespoon olive oil 1. Peel and slice the orange. Set aside.
• 1 teaspoon balsamic glaze 2. Microwave pre-cooked quinoa and place into a

bowl. Add the chopped orange to the quinoa
• 3 cups watermelon, and place it in the fridge to cool while prepping
chopped other ingredients.
• 1/2 orange, chopped 3. Combine olive oil and balsamic glaze into the
• 1 cup jicama, chopped bottom of your salad bowl.
• 1 cup English 4. Chop the watermelon, jicama, cucumber,

cucumber, chopped avocado and add to the bowl.
• 1/3 cup pomegranate seeds 5. Add the orange-quinoa, pistachios, fresh basil,
then toss all ingredients together.
• 1 small avocado, sliced
6. Store in the fridge for up to 2 days.
• 1 cup quinoa, pre-cooked
• 1/4 cup pistachios BENEFITS:

Watermelon contains biotin, a vitamin that helps
• Handful of basil, chopped
promote healthy skin, hair and nerves.
NOTES:
If you’re storing the watermelon cucumber salad
in the fridge, be sure to add the avocado and
dressing to each individual serving on top instead
of adding it to the entire mixture.
Bonus Recipes | Lunch | 63

EVERYTHING BAGEL
CHICKEN BOWL
• 3/4 cup rotisserie 1. Chop all ingredients and combine into a
chicken, chopped bowl. Squeeze in lemon. Pair with plaintain or
cassava chips for an extra crunch.
• 1/2 cup cucumber, chopped
• 1/3 cup tomatoes, chopped BENEFITS:

• 1/8 cup red onion, chopped Chicken contains vitamin B12, which helps carry
oxygen into our cells and is essential for energy
• 1 tablespoon cilantro production.
• 1 avocado, sliced
• 1/3 cup mango, diced
• 1/2 lemon
• 1 teaspoon Everything
Bagel seasoning
Bonus Recipes | Lunch | 64

SALMON PESTO SPAGHETTI SQUASH
• 1 spaghetti squash 1. Cut the spaghetti squash crosswise, drizzle with
olive oil, then add salt and pepper on each half.
• 1/2 cup red onion, chopped
2. Put the spaghetti squash face down on pan and
• 1/4 cup sun-dried tomatoes put in the oven at 375 degrees for 35 minutes.
• 2 salmon filets 3. Pat the salmon dry, then smear the Dijon
• 2 tablespoons mustard evenly, including the sides.
Dijon mustard 4. Add a sprinkle of smoked paprika, garlic
• 1/2 teaspoon powder, salt and pepper. Rub the spices in with
smoked paprika your hands.
• 1/2 teaspoon garlic powder 5. Air fry at 390 degrees for 12 minutes, until the
internal temperature of salmon hits 145 degrees.
6. While the salmon is cooking, sauté the sun-dried
• 1/4 teaspoon pepper tomatoes and red onion on the stovetop.
• 1 lemon, juiced 7. Pull the spaghetti squash out of the oven and
create the noodles by gently combing the fork
• Pesto Dressing (Page 70) through the center of the squash.
8. Add all of the ingredients into a bowl.

Finish with a squeeze of lemon juice and
the Pesto Dressing.
BENEFITS:
Salmon contains omega-3 fatty acids which can
help balance hormones, improve skin conditions
and enhance sleep.
TIME SAVER:
Use the air fryer to cook your spaghetti squash
halves, placing them facedown for 25 minutes at
400 degrees. In a hurry? Use premade vegan
basil pesto.
Bonus Recipes | Dinner | 65

CHICKEN LETTUCE BOATS
• 3/4 cup water 1. Combine the water chestnuts, shredded carrots,
chestnuts, chopped yellow onion, green onion, garlic and cashews in
a sauce pan. Cook on medium heat for
• 3/4 cup carrots, shredded 10 minutes.
• 3/4 cup yellow 2. Cook ground chicken in a separate pan while
onion, chopped veggies are cooking.
• 1/3 cup green 3. Combine the ground chicken and veggies into
onion, chopped the same pan and mix.
• 2 cloves garlic, chopped 4. Combine the dressing ingredients in a food
• 1/3 cup cashews processor or blender and mix until smooth and
creamy. Add desired amount of dressing into
• 1 pound ground chicken the pan.
• 2 gluten-free wraps or 4 5. Serve in romaine lettuce boats or a

lettuce boats gluten-free wrap.
• Cashew Butter Dressing

(Page 69) BENEFITS:
Cashews are high in iron. They help transport
oxygen and carbon dioxide to and from our cells
and are vital for energy production!
Bonus Recipes | Dinner | 66

STRAWBERRY MANGO MATCHA
• 1 1/2 cup strawberries 1. The night before making the strawberry mango
matcha, blend the mango with a little bit of
• 2 cups coconut milk water to create a purée.
• 1 cup frozen 2. Mix the chia seeds into the purée. Pour the
mango chunks mixture into an ice tray and freeze overnight.
• 1 tablespoon chia seeds 3. The next day, blend the strawberries and
• 1 teaspoon honey coconut milk, and strain into a large cup.
• 1/4 cup water 4. Place the mango ice cubes into your latte cup
and pour desired amount of strawberry milk
• 1 serving of your over the ice cubes. Add the frothed matcha to
favorite matcha your cup and it’s good to go!
BENEFITS:
Strawberries contain vitamin B5, which helps
make anti-stress hormones and maintain healthy
skin and hair.
Bonus Recipes | Sips, Snacks & Sauces | 67

COCO WHIP
PREP TIME | 5 MIN YIELDS | 11/4 CUP
• 1 can coconut milk 1. Carefully remove the liquid from the coconut
(refrigerated overnight) milk (save for a future smoothie).
• 1 tablespoon powdered 2. Add the hardened coconut milk, powdered

monk fruit, pure maple monk fruit and vanilla into a bowl and whip for
syrup or honey 60 seconds. Enjoy!
• 1 teaspoon vanilla

CASHEW BUTTER DRESSING
• 1/3 cup raw cashews 1. Blend all of the ingredients together in a food
processor or high-powered blender until smooth
• 1 tablespoon and creamy.
coconut aminos
sugar-free peanut butter
• 1 tablespoon cilantro
• 1/4 cup water (add more as

needed while blending for
desired consistency)
• 1 teaspoon lime juice
• 1 teaspoon pure
maple syrup

PESTO DRESSING
• 2 cups fresh basil 1. Blend all of the ingredients together in a
leaves, washed food processor or high-powered blender.
Add more water or olive oil to get to your
• 1/3 cup nutritional yeast desired consistency.
• 1/2 cup toasted walnuts
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 tablespoons water
• 2 cloves garlic

GREEN GODDESS
SALAD DRESSING
PREP TIME | 5 MIN YIELDS | ABOUT 1 CUP
• 1 avocado, sliced 1. Add everything into a high-powered blender.
Start with 1/2 cup water and add more if
• 1 cup fresh basil needed to thin out the dressing. Blend for 30
• 1/2 bunch cilantro seconds or until creamy and smooth.
• 1/2 bunch parsley
• 1/4 cup fresh mint leaves
• 1/3 cup hemp seeds
• 1/4 cup nutritional yeast
• 1 lemon, juiced
• 1/4 cup olive oil
• 3 cloves garlic
• 1 shallot
• 1/2 cup to 2/3 cup

filtered water

BALSAMIC DRESSING
• 2 tablespoons mustard 1. Shake everything in a Mason jar and serve!
• 1/4 cup olive oil
• 2 tablespoons
balsamic vinegar
• 1 teaspoon honey, pure

maple syrup or agave

VEGAN DILL DRESSING
• 1/3 cup dairy-free and 1. Shake in a Mason jar and serve!
refined sugar-free
plain yogurt
• 3 tablespoons dill, fresh

or dried
• 1 tablespoon lemon juice
• 3/4 teaspoon
garlic powder

BEEF BONE BROTH SEASONING
• 1 cup bone broth 1. Add all ingredients to the beef bone broth and
bring to a simmer on medium heat.
2. If you are using fresh ginger, be sure to remove
• 1 frozen ginger cube (or 1 it before pouring the broth into your cup.
small piece of fresh ginger)
3. Pour the bone broth into your cup and froth!
• Dash of salt
• Dash of pepper BENEFITS:

• Dash of smoked paprika Ginger contains zinc, which helps balance hormones
(or cayenne pepper if you and promotes a healthy immune system.
like a little spice)

PUMPKIN AIR FRYER COOKIE
• 1/3 cup rolled oats, 1. Add all of the ingredients into a shallow bowl
gluten-free and mix until well-combined.
• 1/2 banana, mashed 2. Form into a large cookie, then lay it on

parchment paper.
• 1 tablespoon pure
maple syrup 3. Freeze for 10 minutes.
• 1/4 cup pumpkin 4. Air fry at 350 degrees on parchment paper

(cut to fit basket) for 14 minutes, let it cool for
• 1/4 teaspoon cinnamon 5 minutes, then enjoy.
• 1/4 teaspoon vanilla
BENEFITS:
• Handful pecans, chopped
Pumpkin contains calcium, which is helpful for
• Handful dairy-free relieving aching muscles and bones. This can help
and refined sugar-free reduce menstrual cramp pain.
chocolate chips
• Pinch of salt
Bonus Recipes | Something Sweet | 75

COOKIE YOGURT BARK
• 1 bag grain-free 1. Use a high power blender or food processor
chocolate cookies to blend one bag of cookies with the pecans,
coconut oil, maple syrup and nut butter.
• Handful of pecans
2. Place the mixture onto a sheet pan (on
• 1/4 cup coconut oil parchment paper) and flatten until evenly spread.
• 1/8 cup pure maple syrup 3. Mix the dairy-free yogurt with one scoop of
• 1 1/2 cup dairy-free and blue spirulina powder and layer on top of the
refined sugar-free yogurt cookie crust until evenly spread.
• 1 scoop blue spirulina 4. Put the cookie yogurt bark in the freezer for 4
to 6 hours (or overnight).
• 1 teaspoon refined
sugar-free nut butter 5. Top with fruit, coconut flakes and enjoy!
• 2 tablespoons
BENEFITS:
dairy-free and refined
sugar-free white chocolate The probiotics in yogurt help promote healthy
chips, melted gut bacteria.
• Strawberries, sliced
• Coconut flakes
Bonus Recipes | Something Sweet | 76

THANK YOU!
We are so grateful for your love and support. We can’t
wait to see you make the Cookin’ Up Wellness recipes
and hope you enjoy and benefit from them as much as
we do. Please don’t hesitate to reach out to us if you
have any questions. Thank you for being part of our
community and creating a space where we can grow
together through wellness. Here’s to the first of many
recipe books! All our love, Gracie and Jazz.
77

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COOKIN’ UP

By: Gracie & Jazz

02 About the Authors

Before You Begin

40 Sips, Snacks & Sauces

Gracie and Jazz met in Indianapolis, Indiana, in

They learned the importance of listening to their

Fast forward to today, Jazz has gone off of birth

About the Authors | 2

After college, I was diagnosed with PCOS (Polycystic Ovarian Syndrome)

I didn’t have any experience in making healthy meals until my diagnosis,

When I opened up about my health on social media, I truly found

About the Authors | 3

In 2021, I finally decided to go off of hormonal birth control after

Now, a year-and-a-half later, I’m expecting my first baby!

About the Authors | 4

@gracie_norton | @jazzleaf_ @gracie_norton | @jazz_leaf

SOURCE FOR BENEFITS:

@carly_herring | @shellyruthphotography | @mrswoodtomotherhood

• 1 teaspoon vanilla 3. Serve with your favorite toppings for a quick

4. Store in the fridge for up to 4 days.

• 1/2 ripe banana

• 1/8 cup pure maple syrup

• Coco Whip topping

• Pinch of salt (for each jar) BENEFITS:

PREP TIME | 5 MIN YIELDS | 1 SERVING

• 1/2 inch turmeric root

• 1 cup coconut water

PREP TIME | 15 MIN YIELDS | 1 SERVING

• Spritz of coconut oil

• 1/4 teaspoon cinnamon

PREP TIME | 10 MIN YIELDS | 2 SERVINGS

PREP TIME | 10 MIN YIELDS | 2 SERVINGS

• 2 1/2 cups coconut milk

• 1/2 teaspoon lemon zest

• Optional: Coco Whip

PREP TIME | 40 MIN YIELDS | 1 SERVING

• 1 tablespoon Everything BENEFITS:

• 1/2 teaspoon turmeric

• 1/4 teaspoon pepper

INGREDIENTS INGREDIENTS CONT.

• 2 tablespoons dried BENEFITS:

• 1 tablespoon olive oil

INGREDIENTS INGREDIENTS CONT.

• 1/4 cup celery, chopped • 1 head of cauliflower, chopped

• 1/4 cup sweet • 1 tablespoon paprika

• 1/4 cup carrot, shredded • 1 teaspoon olive oil (drizzle)

• 1/2 avocado, sliced

• 1 cup shrimp, cooked

INGREDIENTS INGREDIENTS CONT.

• 4 scallions, chopped • 1/2 teaspoon ground ginger

• 1 teaspoon coconut oil 1. Salmon: Combine the marinade ingredients,

3. Serve the salmon and broccoli over the rice. Add

• 1 cup romaine lettuce, 3. Meanwhile, heat your wrap.

• 1 tablespoon pre-sliced 5. Finish with a squeeze of lemon juice.

• 1 tablespoon parsley, BENEFITS:

• 2 avocados, cut in half

6. Combine all ingredients into a bowl and scoop

• 1/2 lemon, juiced

• 1/8 teaspoon black pepper BENEFITS: