The 20 Day Plan Workbook- Thyroid, Vegetarian/Pescatarian ...

[Pages:61]The Metabolism

Plan

Cookbook

December 2016

Lyn-Genet Recitas

Contents

BREAKFASTS

GLUTEN FREE CHOCOLATE BREAKFAST CUPCAKES CARDAMOM GLAZED PEAR GINGER SPICE SCONES BUCKWHEAT PANCAKES GLUTEN FREE LEMON BLUEBERRY CHIA MUFFINS

APPETIZERS

AREPAS- CORN FREE AVOCADO FRIES WITH SWEET AND SPICY DIPPING SAUCE BASIL MINT DRESSING CARROT PICKLES CHILI INFUSED LEMON BALM HONEY CRAB CAKES DELICATA KALE SALAD EGG-FREE ZUCCHINI "TOTS" GLUTEN-FREE CRACKERS GREEK ZUCCHINI FRITTERS GUACAMOLE ONION RINGS KALE DIP LEMON GOAT CHEESE DIPPING SAUCE LENTIL P?T? MANGO CUCUMBER SALSA POLENTA POTATO AND LEEK GRATIN QUICK & HEALTHY SOY FREE CHINESE STIR FRY SAUCE VEGAN AVOCADO MAYO ROASTED BROCCOLI WITH TAHINI SAUCE ZUCCHINI CHIPS

DINNERS

APPLE GINGER BURGERS BUCKWHEAT VEGAN BURGERS CHANA MASALA CHICKEN WITH NECTARINES CHICKEN PARMESAN CHICKEN WITH SPICY NECTARINE SALSA CROCKPOT CREAMY CASHEW CHICKEN

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9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

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CINNAMON BLACK PEPPER CHICKEN

37

CUMIN LAMB STIR-FRY

38

CURRIED LAMB CHOPS

39

GLUTEN FREE BUFFALO CHICKEN NUGGETS

40

GREEK LAMB BURGERS WITH GOAT CHEESE SCHMEAR

41

LAMB LOLLIPOPS WITH POMEGRANATE AND BASIL

42

LEEK AND MUSHROOM FRITTATA

43

SQUASH AND EGG BAKE

44

SWEET & SOUR CHICKEN STIR FRY

45

TACO NIGHT

46

THE PLAN PESTO CRUSTED CHICKEN

47

VEGETARIAN "TUNA" SALAD

48

DESSERTS

49

BLUEBERRY MINT POPSICLES

49

CARAMEL CREAM CHIA CHOCOLATE DRIZZLED 'CHEESECAKE' FLAN

50

CARROT CAKE COOKIE DOUGH BITES

51

CRANBERRY GRAPEFRUIT SORBET

52

GLUTEN FREE PEACH COBBLER

53

GOAT CHEESE ICING

54

GRILLED FRUIT WITH CHOCOLATE GINGER SAUCE

55

GRAIN-FREE CHOCOLATE CHIP SQUASH BLONDIES

56

PALEO PUMPKIN BREAD

57

VEGAN AVOCADO CHOCOLATE MOUSSE

58

VEGAN FUDGESICLES

59

COCKTAILS & DRINKS

60

GINGER MARGARITA

60

WATERMELON LIME GRANITA

61

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Breakfasts

Gluten Free Chocolate Breakfast Cupcakes

Using almond flour is a wonderful way to get your protein in, and help to balance your blood sugar! Chia is used as a binding agent and is rich in protein, calcium, magnesium and fiber! These super moist treats are so good you might not want to let people know how healthy they are...

? 2 1/2 cups almond flour ? 1/2 cup cocoa powder ? 1/2 tsp baking soda ? 3 Eggs ? 1/4 cup chia seeds ? 4 Tbsp avocado oil or butter ? 1/2 cup agave or honey ? 1 tsp Vanilla ? 1 1/4 cups grated Zucchini

1. Preheat oven to 350 degrees. 2. Combine all ingredients in a food processor and thoroughly combine all ingredients, roughly

2 minutes. 3. Butter cupcake tins and pour in batter. 4. Bake for 20-25 minutes. 5. Check cupcakes with toothpick. When finished, the toothpick should come out clean.

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Cardamom Glazed Pear Ginger Spice Scones

For the scones: ? 3 cups almond flour ? 1 teaspoon baking soda ? 1 teaspoon cinnamon ? 1/2 teaspoon nutmeg ? 1/4teaspoon sea salt ? 1/4 tsp ground cardamom ? 1 cup finely chopped pears ? 3 Tbsp Honey ? 1 tablespoon dried or grated ginger ? 1 tablespoon apple cider vinegar ? 1 egg (sub in flax eggs for egg free option) For the glaze: ? 3 Tbsp goat cheese ? 1/4 Tsp my farm honey ? Cardamom to taste ? 1/4 tsp vanilla ? Drops of hot water to consistency.

Scones:

1. Combine the dry ingredients - almond flour, salt, baking soda, and spices. 2. Add the pears and mix until coated. 3. In another bowl, combine honey, ginger, vinegar and the egg/flax eggs. 4. Mix the wet into almond flour mixture. Mix gently until combined and knead gently until it

is a ball of dough. 5. Make 2 - 1" thick discs. Cut each circle into 6 wedges. Put on parchment lined baking sheet. 6. Bake in a 350-degree oven for 15 -20 min or till lightly browned.

Glaze:

7. Mix goat cheese and honey into a thick paste. 8. Add the vanilla and warm/hot water. Stir in cardamom. 9. Spatula into a small sandwich bag (it should still be thick-ish but drizzle-able). Snip end of

bag and pipe on cooled scones.

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Gluten Free Carrot Chia Muffins Want a protein rich breakfast that's great on the run and chock full of antioxidants? Ditch the carrot juice which is high in sugar. Try these muffins and get your beta carotene and protein on

? 2 3/4 cups blanched almond flour ? 1/2 tsp baking soda ? 3 eggs ? 1/4 cup raw organic chia seeds ? 4 TBS butter ? 1/4 cup agave ? 1/8th cup raisins ? 1 tsp vanilla ? 1 1/4 cups finely grated or shredded carrot ? 1 T cinnamon ? 1/4 tsp ground cloves ? 1/2 tsp ground ginger

10. Preheat oven to 350. 11. Combine all ingredients in a food processor and blend until thoroughly mixed, approximately

2 minutes. 12. Pour into paper lined muffin cups and bake for approximately 20-25 minutes.

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Buckwheat Pancakes

? 2 chia eggs (2 T chia seeds mixed with 6 T warm water) ? 2 cups buckwheat flour ? 1/4 cup apple sauce?2 cups rice or coconut milk ? 1tsp baking powder ? 1/2 teaspoon cinnamon ? 1/4 tsp cardamom ? dash sea salt ? butter for pan or avocado oil if vegan

1. Make chia eggs and set aside. 2. In a large bowl combine dry ingredients. 3. Combine applesauce and milk and stir in chia eggs. 4. Add wet ingredients to dry ingredients and mix thoroughly. 5. Pour batter onto oiled skillet- cook over medium heat.

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Gluten Free Lemon Blueberry Chia Muffins

These bad boys pack approximately 7 grams of protein per muffin! One of our most popular muffin recipes especially when people need a quick snack or breakfast. They freeze really well, so make sure to make in big batches.

? ? cup coconut flour ? ? tsp baking soda ? Dash of sea salt ? 6 large eggs ? 1/2 cup chia ? 1/2 cup honey ? ? cup butter, softened ? juice of 1/2 lemon ? approx. 2 tsp zest of lemon ? 1 Tbsp pure vanilla extract ? 1 cup blueberries, fresh or frozen ? 1/4 cup almond slivers

1. Preheat oven to 350 ?F. 2. In a small bowl, combine the coconut flour, baking soda, and salt. 3. In a large bowl, whisk the eggs, honey, chia, butter, lemon, lemon zest and vanilla. 4. Mix the dry ingredients into the wet. Gently fold in the blueberries. Spoon the batter into a

well-buttered muffin tin. 5. Bake for 20?25 minutes. Remove from oven and sprinkle with almond slivers. Let cool and

serve. 6. Yield: 6 servings Note: these muffins are egg rich, so make sure that eggs are friendly for you before you try these!

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