LEAN GREEN BREAKFAST CHILI

Chili for breakfast? Why not? This 131 Method chili is made with lean protein (turkey) and plenty of vegetables to get your day started. For an even heartier meal, top with an over-easy egg or scrambled egg whites. There’s enough here to share with your family or portion out for meals later in the week. MAKES 4 SERVINGS

1 tablespoon avocado oil

½ cup diced red onion

1 pound 99% lean ground turkey

1 cup salsa verde

1 cup shredded cabbage

½ cup Chicken Broth

½ cup canned black beans, drained and rinsed

1 tablespoon Taco Seasoning

1 teaspoon fine sea salt

Pinch cayenne pepper, optional

¼ cup chopped cilantro

Heat the oil in a Dutch oven over medium heat. Add the onion and sauté for 3 minutes. Add the turkey and cook, stirring frequently, about 5 minutes, until brown on all sides.

Add the salsa, cabbage, broth, beans, taco seasoning, salt, and cayenne pepper, if using, and stir well.

Reduce the heat and simmer for 5 minutes. Garnish with the cilantro before serving.

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EGG, TURKEY, AND ARUGULA BREAKFAST WRAP

An omelet serves as the wrap for a filling loaded with protein and vegetables. MAKES 1 SERVING

Coconut oil cooking spray

1 large organic egg

2 large organic egg whites

1 cup chopped arugula

Pinch fine sea salt

Pinch pepper

2 ounces sliced organic turkey

¼ red bell pepper, seeded and thinly sliced

Coat a small skillet with cooking spray. Heat the skillet over medium heat. Whisk together the egg, egg whites, arugula, salt, and pepper in a small bowl. Add to the skillet and swirl so the mixture covers the bottom. Cook until a little liquid remains; then use a spatula to turn and cook for 1 minute more. Remove from the pan and arrange the turkey slices on top. Top with the pepper slices. Sprinkle with additional salt and pepper, if desired. Roll into a long wrap.

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EGG MUFFINS

These can be made ahead, then frozen and reheated for an easy on-the-go breakfast. MAKES 2 SERVINGS

Coconut oil cooking spray

3 large organic eggs

3 large organic egg whites

2 cups chopped spinach

½ cup chopped bell pepper, any color

2 tablespoons nondairy milk

1 green onion, chopped

½ teaspoon garlic powder

¼ teaspoon fine sea salt

Pinch freshly ground black pepper

Heat the oven to 350°F. Coat 6 cups of a muffin tin with cooking spray.

Whisk together the eggs, egg whites, spinach, bell pepper, milk, green onion, garlic powder, salt, and pepper in a medium bowl. Divide the mixture among the prepared muffin cups.

Bake until eggs are cooked through, about 22 to 24 minutes.

BERRY GREEN SMOOTHIE

Spinach and berries provide a healthy dose of antioxidants, while the collagen peptides offer necessary protein. MAKES 1 SERVING

1½ cups nondairy milk

1 cup spinach

2½ scoops unflavored collagen peptides

½ cup frozen mixed berries

4 to 5 ice cubes

5 drops liquid stevia

Put the milk, spinach, collagen peptides, berries, ice cubes, and stevia in a blender. Process until smooth and creamy, adding more ice, if needed, to reach desired consistency.

MOCHA SMOOTHIE

Frozen cauliflower rice provides a creamy texture with added fiber and no detectable flavor. Check the frozen food aisle for frozen organic cauliflower rice, or freeze extra cooked cauliflower rice when you make your own. MAKES 1 SERVING

¾ cup nondairy milk

¾ cup frozen cauliflower rice

½ cup brewed coffee, chilled

1 tablespoon cacao powder

2 teaspoons almond butter

1 scoop chocolate bone broth protein powder or collagen protein powder

10 to 12 ice cubes

2 tablespoons Swerve Sweetener Confectioners

Put the milk, cauliflower, coffee, cacao powder, almond butter, protein powder, ice cubes, and Swerve in a large blender. Process until smooth and creamy.

SALMON CAKES AND SPINACH SALAD

Moist and flavorful salmon cakes are served on a bed of spinach and other vegetables drizzled with a lemony dressing. MAKES 2 SERVINGS

SALMON CAKES:	SALAD:
One 6-ounce can salmon, well drained 1 large organic egg 1 tablespoon almond meal ½ tablespoon coconut flour ¼ cup diced red onion 2 tablespoons diced red bell pepper 2 tablespoons chopped parsley 1 tablespoon Dijon mustard 2 teaspoons fresh lemon juice ½ teaspoon onion powder ½ teaspoon sea salt ¼ teaspoon freshly ground black pepper Coconut oil cooking spray	2 cups spinach ½ large cucumber, diced 1 green onion, sliced 2 tablespoons Dijon mustard 1½ tablespoons fresh lemon juice 1½ tablespoons nondairy milk 1 teaspoon avocado oil Pinch stevia

SALMON CAKES:

SALAD:

One 6-ounce can salmon, well drained

1 large organic egg

1 tablespoon almond meal

½ tablespoon coconut flour

¼ cup diced red onion

2 tablespoons diced red bell pepper

2 tablespoons chopped parsley

1 tablespoon Dijon mustard

2 teaspoons fresh lemon juice

½ teaspoon onion powder

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

Coconut oil cooking spray

2 cups spinach

½ large cucumber, diced

1 green onion, sliced

2 tablespoons Dijon mustard

1½ tablespoons fresh lemon juice

1½ tablespoons nondairy milk

1 teaspoon avocado oil

Pinch stevia

To make the salmon cakes: Put the salmon, egg, almond meal, coconut flour, onion, bell pepper, parsley, Dijon mustard, lemon juice, onion powder, salt, and pepper in a bowl. Mash with a fork to combine.

Divide the mixture and shape it into 4 patties. Coat a medium skillet with cooking spray. Heat the skillet over medium-low heat. Add the patties and cook for 5 minutes. Turn and cook for an additional 4 to 5 minutes until golden.

To make the salad: Divide the spinach, cucumber, and green onion between 2 plates. Whisk together the mustard, lemon juice, milk, oil, and stevia in a bowl. Drizzle the dressing on the greens and top each serving with 2 salmon cakes.

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TUNA SALAD WITH DILL

Tuna salad is often the same old blend of fish and celery, but my version includes cucumber, avocado, capers, and more, making it new! MAKES 1 SERVING

One 5-ounce can solid white tuna packed in water, well drained

1 mini Persian cucumber, diced

¼ small avocado, mashed

1 tablespoon lemon juice

1 tablespoon capers

2 sprigs fresh dill, chopped

½ teaspoon garlic powder

Pinch fine sea salt

Pinch black pepper

2 cups fresh spinach

1 roma tomato, chopped

Put the tuna, cucumber, avocado, lemon juice, capers, dill, garlic powder, salt, and pepper in a bowl and mix well. Plate the spinach and tomato and top with the tuna mixture.

CREAMY CELERY SOUP

If you want more protein, use bone broth in place of the vegetable broth. MAKES 4 SERVINGS

1 tablespoon butter-flavored coconut oil or ghee

1 small yellow onion, chopped

¾ cup sliced leeks (white parts only)

3 garlic cloves, minced

2½ cups chopped celery (about 8 stalks)

2 cups Vegetable Broth

One 13.5-ounce can lite coconut milk

3 cups spinach

4 scoops collagen peptides

1 teaspoon fine sea salt

½ teaspoon black pepper

Put the oil and onion in a large saucepan over medium heat. Sauté for 4 minutes; then add the leeks and garlic and sauté for 3 minutes. Add the celery and sauté for 2 minutes. Add the broth and simmer for 15 minutes.

Transfer the mixture to a blender. Add the coconut milk, spinach, collagen peptides, salt, and pepper. Blend on low for 30 seconds, then on high for 1 minute, until smooth. Return the soup to the saucepan and reheat before serving.

TURKEY, ASPARAGUS, AND BROCCOLI

Serve this over some cauliflower rice for a satisfying meal. MAKES 4 SERVINGS

2 tablespoons avocado oil

20 asparagus, trimmed and cut into 1-inch pieces

2 garlic cloves, minced

1 pound 99% lean ground turkey

1 tablespoon hot sauce

⅓ cup Chicken Broth

2 cups broccoli florets

½ teaspoon fine sea salt

½ teaspoon freshly ground black pepper

2 ounces microgreens

Put 1 tablespoon of the avocado oil in a large skillet over medium heat. Add the asparagus and garlic and stir-fry for 3 minutes. Transfer the asparagus to a plate.

Add the remaining oil, turkey, and hot sauce to the skillet. Cook until the turkey is brown on all sides, about 5 to 6 minutes, breaking up the turkey as it cooks.

Stir in the broth and broccoli and cook until the broccoli begins to soften. Return the asparagus to the skillet. Season with salt and pepper. Simmer for 2 to 3 minutes, until all vegetables are tender.

Divide the turkey and vegetables among 4 bowls and top with microgreens.

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GREEN CHILE CHICKEN CASSEROLE

This easy casserole tastes like it was made with loads of butter and cream, but it’s sneaky cauliflower that provides the rich, Alfredo-like taste and texture. You can substitute heavy cream for the coconut cream, if desired. MAKES 4 SERVINGS

2 cups cauliflower florets

⅓ cup Chicken Broth

3 tablespoons canned coconut cream

3 tablespoons nutritional yeast

1½ teaspoons garlic powder

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

One 4-ounce can diced fire-roasted green chiles

4 large (about 1½ pounds) boneless, skinless organic chicken breasts

Heat the oven to 375°F. Place cauliflower florets and broth in a small saucepan. Simmer for 6 to 7 minutes, covered, until cauliflower is very soft. Pour into a blender.

Add the coconut cream, nutritional yeast, garlic powder, ½ teaspoon of the sea salt, and ¼ teaspoon of the black pepper to the blender and process until smooth, about 20 seconds. Stir in 2 ounces of the green chiles with the juices.

Put the chicken in an 8x11-inch casserole dish. Season with remaining salt and pepper.

Pour the cauliflower cream sauce on top of the chicken. Arrange the remaining chiles across the top. Bake uncovered for 30 to 35 minutes.

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TURKEY MEATBALLS WITH ZOODLES

I suggest doubling and freezing the recipe for the meatballs, so you’ll have another meal just minutes away. MAKES 4 SERVINGS

1 pound 93% lean ground turkey

½ small red onion, diced

½ green bell pepper, seeded and finely chopped

¼ cup chopped cilantro

1 jalapeño, seeded and diced

2 tablespoons tomato paste

2 large organic egg whites

1 teaspoon garlic powder

1 teaspoon fine sea salt 4 medium zucchini, spiral cut

Juice of 1 lime

Heat the oven to 350°F. Mix the turkey, onion, bell pepper, cilantro, jalapeño, tomato paste, egg whites, garlic powder, and salt in a medium bowl.

Shape into 16 meatballs. Freeze for at least 60 minutes. Place on a rimmed baking sheet lined with parchment paper. Bake for 30 minutes, until meat is no longer pink inside when you cut into a meatball.

Place the zucchini noodles on a paper towel–lined plate and add the lime juice. Cover the noodles with another paper towel and microwave for 1 minute. Divide the zucchini noodles among 4 plates, top with the meatballs, and serve.

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BEEF AND VEGETABLE STIR-FRY

Ladle this warming stir-fry over some steaming cauliflower rice or shirataki noodles. MAKES 4 SERVINGS

1 tablespoon avocado oil

1 pound 100% grass-fed beef sirloin tip steak, thinly sliced

3 tablespoons coconut aminos

4 baby bok choy, trimmed and cut into bite-size pieces

½ yellow onion, finely chopped

1 large red bell pepper, seeded and chopped

2 garlic cloves, minced

1 teaspoon freshly grated ginger

1 teaspoon fine sea salt

1 tablespoon toasted sesame seeds

Heat the sesame oil in a large skillet over medium heat. Add the steak slices and stir-fry until browned, about 3 minutes.

Stir in the coconut aminos, bok choy, onion, bell pepper, garlic, ginger, and salt. Stir fry for about 5 minutes, until vegetables are tender. Sprinkle on the sesame seeds to serve.

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GARLIC SHRIMP WITH SPINACH

If you like, arrange these quickly cooked, garlicky shrimp tossed with spinach and seasonings on a bed of shirataki noodles. MAKES 4 SERVINGS

1 tablespoon ghee

1½ pounds wild-caught shrimp, peeled and deveined

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

2 garlic cloves, minced

2 tablespoons fresh lemon juice

¼ cup chopped fresh parsley

¼ teaspoon crushed red pepper

4 cups spinach

Heat the ghee in a large skillet over medium heat. Season shrimp with salt and pepper. Add to the skillet along with the garlic and cook undisturbed for 2 minutes. Turn shrimp and add the lemon juice, parsley, and red pepper. Cook for about 1 minute, until the shrimp turn pink and firm.

Add spinach. Cover and allow greens to wilt, about 1 minute, then stir to combine. Divide among plates and serve.

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FRENCH TOAST WITH BERRY SYRUP

Bread soaked in egg and nondairy milk absorbs the flavors of vanilla and cinnamon. Top with some berries and a drizzle of honey. MAKES 1 SERVING

1 large organic egg

¼ cup nondairy milk

1 teaspoon pure vanilla extract

¼ teaspoon ground cinnamon

2 slices sprouted-grain bread or gluten-free bread

Coconut oil cooking spray

½ cup frozen mixed berries

1 teaspoon organic raw honey

Pinch ground nutmeg

Whisk together the egg, milk, vanilla, and cinnamon in a shallow bowl. Soak the bread in the egg mixture for 30 seconds.

Coat a skillet with cooking spray. Heat over medium heat and put the bread in the skillet. Cook for 2 minutes on each side.

Put the frozen berries and honey in a saucepan. Heat until berries are warmed, then mash to create a compote.

Serve the French toast topped with the berries and a sprinkle of nutmeg.

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OVERNIGHT PROTEIN OATS

What’s great about this power-packed cereal is that you put everything together the night before and then breakfast is ready when you are. You can substitute 2 scoops of collagen peptides for 1 scoop of the bone broth protein powder (or an amount that delivers about 20 grams of protein). Enjoy this right from the glass jar. MAKES 2 SERVINGS

2 cups nondairy milk

1 cup old-fashioned rolled oats

1 scoop vanilla bone broth protein powder

2 tablespoons Swerve Sweetener Confectioners

1½ tablespoons chia seeds

½ teaspoon pure vanilla extract

½ teaspoon cinnamon

1 small banana, sliced

Stir together the milk, oats, protein powder, Swerve, chia seeds, vanilla extract, and cinnamon in a bowl. Divide into 2 glass jars, cover, and refrigerate overnight. Before serving, top each with banana slices.

SWEET POTATO AND EGG SCRAMBLE

When family members see you eating this egg and vegetable scramble, they’ll want some, too. It’s easy to double, triple . . . or whatever! MAKES 1 SERVING

1 large organic egg

1 large organic egg white

1 teaspoon ghee

1 small sweet potato, peeled and diced

¼ cup diced yellow onion

¼ cup diced green bell pepper

Pinch fine sea salt

Pinch finely ground black pepper

2 tablespoons Salsa

Whisk together the egg and the egg white in a bowl and set aside.

Put the ghee in a skillet over medium-low heat. Add the diced sweet potato and sauté for 6 to 8 minutes, until easily pierced with a fork. Add onion and bell pepper and continue sautéing for about 4 minutes, until all vegetables are tender. Add the eggs and scramble until they are done to your liking. Transfer to a plate, season with salt and pepper, top with salsa, and serve.

RASPBERRY–CHOCOLATE BREAKFAST BOWL

Chocolate for breakfast? You betcha. This is one of my go-to breakfast bowls. MAKES 1 SERVING

1 cup nondairy milk

½ cup old-fashioned rolled oats

½ cup raspberries

2 tablespoons Swerve Sweetener Granular

1 tablespoon cacao powder

1 tablespoon ground flaxseed

1 teaspoon pure vanilla extract

1 teaspoon cacao nibs

Heat the milk, oats, ¼ cup of the raspberries, Swerve, cacao powder, flaxseed, and vanilla extract over low heat in a saucepan. Stir until the mixture is fully combined and thickened, about 5 minutes. Top with cacao nibs and the remaining raspberries.

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CHICKEN, QUINOA, AND SWEET POTATO BOWLS

The right kinds of fat, protein, and carbs are balanced in these colorful bowls. MAKES 4 SERVINGS

	DRESSING:
2 small sweet potatoes, peeled and cut into 1-inch cubes Coconut oil cooking spray Fine sea salt and freshly ground black pepper to taste 2 cups broccoli florets 2 cups cooked quinoa 8 ounces rotisserie chicken breast, chopped	¼ cup balsamic vinegar 1 tablespoon extra-virgin olive oil 1 tablespoon organic raw honey 1 tablespoon Dijon mustard ½ teaspoon garlic powder ¼ teaspoon sea salt

DRESSING:

2 small sweet potatoes, peeled and cut into 1-inch cubes

Coconut oil cooking spray

Fine sea salt and freshly ground black pepper to taste

2 cups broccoli florets

2 cups cooked quinoa

8 ounces rotisserie chicken breast, chopped

¼ cup balsamic vinegar

1 tablespoon extra-virgin olive oil

1 tablespoon organic raw honey

1 tablespoon Dijon mustard

½ teaspoon garlic powder

¼ teaspoon sea salt

Heat the oven to 400°F. Arrange the sweet potatoes in a single layer on a sheet pan and coat with coconut oil cooking spray. Sprinkle with salt and pepper. Bake for 10 minutes, then remove from the oven, toss, and add the broccoli to the pan. Coat with coconut oil cooking spray, sprinkle with more salt and pepper, and bake for an additional 10 minutes, until all the vegetables are tender and can be pierced with a knife.

To assemble, divide the quinoa, chicken, and vegetable mixture among 4 bowls.

Put the dressing ingredients in a glass jar, seal, and shake well for 30 seconds. Drizzle some of the dressing over each serving.

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PINEAPPLE-MINT SMOOTHIE

Here’s a refreshing smoothie to enjoy for a quick lunch. MAKES 1 SERVING

1½ cups coconut water

1½ cups frozen pineapple tidbits

1 scoop collagen peptides, optional

6 mint leaves

Stevia, to taste

2 to 3 ice cubes, optional

Put the coconut water, pineapple, collagen peptides, if using, mint leaves, and stevia in a blender. Process until thick and smooth (about 30 seconds), adding ice, if desired.

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ROOT VEGETABLE SOUP

Sweet potato, parsnips, and carrots are combined in this hearty soup. It’s just too good not to share with friends and family. How about at Thanksgiving dinner? MAKES 4 SERVINGS

1 tablespoon coconut oil

2 garlic cloves, chopped

1 large onion, quartered

6 cups bone broth or Vegetable Broth

1 medium sweet potato, peeled and quartered

2 parsnips, cut into 1-to-2-inch pieces

2 large carrots, cut into 1-to-2-inch pieces

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

¼ cup chopped parsley

Put the coconut oil and garlic in a large pot and cook over medium heat for 1 minute. Add the onion and cook, stirring, for 4 minutes. Add the broth, sweet potato, parsnips, carrots, salt, and pepper. Cook on medium heat for 10 minutes, then cover, reduce to medium-low, and simmer for 20 minutes.

Puree in a blender in batches so the soup doesn’t overflow or use an immersion blender directly in the pot until the mixture is smooth and creamy. Pour into 4 bowls, garnish with parsley, and serve.

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BANANA MUG CAKE

Here’s your own individual banana cake microwaved and served in a mug. Kids love these, too. MAKES 1 SERVING

1 large organic egg

1 medium banana

3 tablespoons oat flour

2 tablespoons Swerve Sweetener Granular or coconut sugar

1 tablespoon nondairy milk

½ teaspoon aluminum-free baking powder

½ teaspoon pure vanilla extract

Pinch fine sea salt

Coconut oil cooking spray

1 teaspoon Swerve Sweetener Granular

¼ teaspoon ground cinnamon

Lightly whisk the egg in a small bowl. Slice half of the banana and reserve. Put the remaining half banana in the bowl with the egg and mash together. Add oat flour, Swerve, milk, baking powder, vanilla extract, and salt and stir well.

Coat a large, microwave-safe mug with cooking spray. Pour in the batter and microwave for about 2 minutes, until the cake is set. Invert the cake onto a plate and sprinkle on the Swerve and cinnamon. Top with reserved banana slices.

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MINESTRONE

Beans and chickpeas are healthy, fiber-rich carbs that will keep you satisfied for hours. This soup is even better the next day when reheated. MAKES 4 SERVINGS, (8 CUPS)

3 tablespoons extra-virgin olive oil

1 small yellow onion, diced

4 large celery stalks, finely diced

2 large carrots, diced

2 garlic cloves, minced

3 cups Vegetable Broth

1 28-ounce can fire-roasted tomatoes

1 cup canned white beans, rinsed and drained

1 cup canned chickpeas, rinsed and drained

1 teaspoon dried oregano

1 teaspoon dried thyme

3 cups rainbow chard or spinach leaves, chopped

1 teaspoon fine sea salt

½ teaspoon freshly ground black pepper

Add 1 tablespoon of the olive oil and the onions to a large pot over medium heat. Cook until the onions are soft and translucent, about 5 minutes.

Add the remaining oil, celery, carrots, and garlic and sauté for 5 minutes.

Add the broth, tomatoes, white beans, chickpeas, oregano, and thyme. Simmer uncovered for 5 minutes. Add the chard and cook for about 2 minutes, until wilted. Season with salt and pepper.

RED BEAN AND QUINOA CHILI

Healthy vegetables, filling beans, quinoa, and warming spices come together in this savory chili. If you don’t have kidney beans, substitute black beans or another type. This is another great dish that can be doubled, portioned, and frozen for future meals. MAKES 4 SERVINGS (8 CUPS)

Two 15-ounce cans kidney beans, drained and rinsed

One 15-ounce can tomato sauce

One 14.5-ounce can diced tomatoes with juices

1 cup frozen organic corn 1 medium yellow onion, diced

1 cup Vegetable Broth or bone broth

½ cup quinoa, rinsed

1 tablespoon ghee

1 tablespoon chili powder

2 teaspoons ground cumin

1 teaspoon fine sea salt

¼ teaspoon cayenne pepper, optional

Put the beans, tomato sauce, diced tomatoes, corn, onion, broth, quinoa, ghee, chili powder, cumin, salt, and cayenne pepper, if using, in a slow cooker or pressure cooker. Stir to combine.

If using a slow cooker, set to low for 4 hours. If using a pressure cooker, set to the “soup” setting. Stir well before serving.

SHEET PAN CHICKEN AND VEGETABLES

Roasting everything on a sheet pan is the true definition of a one-dish meal. The secret to success is to cut the chicken and vegetables to the same size and arrange them in a single layer on the sheet pans. MAKES 4 SERVINGS

¾ pound boneless, skinless organic chicken breasts, cut into 1-inch pieces

4 medium sweet potatoes, cut into 1-inch pieces

1 red bell pepper, seeded and cut into 1-inch pieces

1 orange bell pepper, seeded and cut into 1-inch pieces

1 small red onion, sliced

6 garlic cloves, sliced

Juice of 1 small lemon

1 teaspoon ground cumin

½ teaspoon fine sea salt

1½ tablespoons extra-virgin olive oil

Heat the oven to 375°F. Line 2 sheet pans with parchment paper.

Arrange the chicken, potatoes, bell peppers, onion, and garlic on the prepared pans. Drizzle the lemon juice over the chicken and vegetables. Season with the cumin and salt. Drizzle with the olive oil and bake for 25 minutes, until the chicken is cooked through and the vegetables are tender when pierced with a knife.

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HERBED POTATO WEDGES

Cut-up potatoes are tossed with herbs and spices, then roasted until tender on the inside and crunchy on the outside. Pair them with a lean grilled steak, fish fillet, or chicken breast. MAKES 4 SERVINGS

5 medium russet potatoes

3 tablespoons extra-virgin olive oil

1 tablespoon dried parsley

1 teaspoon garlic powder

1 teaspoon sea salt

½ teaspoon onion powder

½ teaspoon freshly ground black pepper

Heat oven to 425°F. Line a sheet pan with parchment paper.

Cut each potato into 1-inch thick wedges and place in a large bowl. Add olive oil, parsley, garlic powder, salt, onion powder, and pepper and toss well to coat. Arrange the wedges in a single layer on the prepared pan. Bake for about 30 minutes, until wedges are soft on the inside and crisp on the outside.

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FLAXSEED–CINNAMON MUFFINS

Yes, when muffins are made with healthy ingredients, they contribute to your fat-burning goals. You can enjoy these with a cinnamon icing or an almond butter drizzle, or on their own if you prefer. It’s your program, so it’s all up to you. MAKES 12 SERVINGS

MUFFINS:	CINNAMON BUN ICING:	ALMOND BUTTER DRIZZLE:
2 cups ground flaxseed ½ cup Swerve Sweetener Confectioners 3 tablespoons ground cinnamon 1 tablespoon aluminum-free baking powder ½ teaspoon sea salt 5 large organic eggs ½ cup melted coconut oil or avocado oil 2 teaspoons pure vanilla extract	⅓ cup coconut butter 2 teaspoons MCT oil 2 tablespoons Swerve Sweetener Confectioners 1 teaspoon pure vanilla extract 1 teaspoon ground cinnamon	2 tablespoons natural, salted almond butter 2 tablespoons coconut oil 2 tablespoons Swerve Sweetener Confectioners

MUFFINS:

CINNAMON BUN ICING:

ALMOND BUTTER DRIZZLE:

2 cups ground flaxseed

½ cup Swerve Sweetener Confectioners

3 tablespoons ground cinnamon

1 tablespoon aluminum-free baking powder

½ teaspoon sea salt

5 large organic eggs

½ cup melted coconut oil or avocado oil

2 teaspoons pure vanilla extract

⅓ cup coconut butter

2 teaspoons MCT oil

2 tablespoons Swerve Sweetener Confectioners

1 teaspoon pure vanilla extract

1 teaspoon ground cinnamon

2 tablespoons natural, salted almond butter

2 tablespoons coconut oil

2 tablespoons Swerve Sweetener Confectioners

Heat oven to 350°F. Line a 12-count muffin pan with paper liners.

To make the muffins: Whisk together the flaxseed, Swerve, cinnamon, baking powder, and salt in a bowl. Place the eggs, coconut oil, and vanilla in a blender with ½ cup room-temperature water and blend on high speed for about 30 seconds, until foamy. Pour the egg mixture over the flaxseed mixture and stir well with a spatula just until incorporated. The batter will be fluffy. Let sit for 3 minutes. Divide the batter among the paper liners. Bake for 17 to 19 minutes, until a toothpick inserted in the middle of a muffin comes out clean. Turn the muffins out on a rack and let cool for at least 20 minutes.

To make the icing: Place the coconut butter and MCT oil in a microwave-safe bowl. Microwave for about 30 seconds, until melted and smooth. Stir in the Swerve, vanilla extract, and cinnamon. Use a knife to spread the icing on each muffin.

To make the drizzle: Place the almond butter, coconut oil, and Swerve in a microwave-safe bowl. Microwave for 20 seconds. Drizzle on top of each muffin.

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EGGS AND GREENS

Fried eggs and sliced avocado sit on top of cooked broccolini and spinach for a balanced meal rich in protein and healthy carbs. MAKES 2 SERVINGS

2 tablespoons ghee

½ bunch broccolini, chopped

2 garlic cloves, minced

2 cups baby spinach

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

4 large organic eggs

1 small avocado, peeled, pitted, and sliced

Melt 1 tablespoon of the ghee in a large skillet over medium-high heat. Add broccolini and garlic, stirring occasionally, until softened, about 4 minutes.

Add the spinach, salt, and pepper and stir to combine. Remove from the skillet and cover to keep warm.

Heat remaining ghee in the same skillet. Crack the eggs into the skillet and cook sunny side up or over easy.

Divide the greens between 2 plates. Top each with 2 eggs and some sliced avocado.

PIZZA MUFFINS

Slices of ham or turkey take the place of pizza dough in these little cups. When you line the muffin tins, drape the ham or turkey so there are no gaps or holes, or the egg mixture will slip through. Alternatively, chop the ham, whisk everything together and pour into muffin cups and proceed as directed. MAKES 2 SERVINGS

Coconut oil cooking spray

4 thin slices organic ham or turkey

2 large organic eggs

4 large organic egg yolks

½ cup shredded mozzarella

10 basil leaves, chopped

1 tablespoon tomato paste

1 tablespoon MCT oil

1 teaspoon Italian seasoning

¼ teaspoon fine sea salt

Heat the oven to 350°F. Coat 4 muffin cups with cooking spray or use silicone muffin cups. Press 1 slice of ham into each well.

Whisk together the eggs, yolks, ¼ cup of the mozzarella, basil, tomato paste, MCT oil, Italian seasoning, and salt in a bowl.

Divide the mixture among the four muffin cups and top with the remaining mozzarella. Bake for 22 to 25 minutes, until the filling is set.

CHOCOLATE CHIP “GRANOLA” SQUARES

You won’t believe how good—and good for you—these treats are. Nuts, coconut flakes, chocolate chips, and almond butter make them the perfect snack when you want something sweet.

Lily’s is our go-to brand for sugar-free chocolate chips. If you cannot find stevia-sweetened chocolate, use 85% dark chocolate and add extra sweetener. MAKES 16 SERVINGS

1 cup almonds

1 cup pecans

1 cup unsweetened coconut flakes

5 tablespoons Swerve Sweetener Confectioners

¼ cup melted coconut oil

¼ cup unsweetened almond butter

1 large organic egg, lightly beaten

3 tablespoons sugar-free chocolate chips

2 teaspoons ground cinnamon

1 teaspoon pure vanilla extract

¼ teaspoon fine sea salt

Heat the oven to 350°F.

Put the almonds and pecans in a food processor. Pulse several times to coarsely chop. Transfer to a bowl.

Add the coconut, Swerve, coconut oil, almond butter, and egg to the ground nuts and stir. Add the chocolate chips, cinnamon, vanilla extract, and salt and combine well. Pour the batter into an 8x8-inch square baking dish and gently press into an even layer. Bake for about 18 minutes, until the edges are golden brown. Cool and cut into 16 squares. Refrigerate in an airtight container for up to 2 weeks.

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CAULIFLOWER FRIED RICE

Cauliflower rice and other vegetables are stir-fried, then tossed with scrambled eggs. For a final touch, sliced green onions and sesame seeds are sprinkled on top. MAKES 4 SERVINGS

2 tablespoons coconut oil

½ small yellow onion, diced

1 medium green or red bell pepper, seeded and diced

1 cup sliced mushrooms

1 garlic clove, minced

5 cups uncooked cauliflower rice 3 tablespoons coconut aminos

2 tablespoons toasted sesame oil or extra-virgin olive oil

Coconut oil cooking spray

4 large organic eggs, lightly beaten

½ teaspoon fine sea salt

¼ teaspoon black pepper

2 green onions, sliced

1 tablespoon toasted sesame seeds

Heat 1 tablespoon of the coconut oil over medium heat in a large skillet. Add the onion and cook for 3 to 5 minutes.

Add the bell pepper, mushrooms, and garlic. Cook for 5 minutes, stirring frequently.

Add the remaining coconut oil and the cauliflower rice and cook for 5 to 7 minutes, until tender. Stir in the coconut aminos and sesame oil.

While the cauliflower rice cooks, scramble the eggs in a separate skillet coated with cooking spray. Using a spatula, add the eggs to the cauliflower and stir to combine, breaking up the eggs as you stir. Season with salt and pepper. Divide among 4 bowls and garnish with green onions and sesame seeds.

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SEA BASS WITH MANGO SALSA

Fish and fruit always make a great pairing, especially when a meaty fish like sea bass or halibut is topped with a colorful mango-avocado salsa. Red onion, lime juice, and a bit of jalapeño add more layers of flavor. MAKES 4 SERVINGS

SALSA:	FISH:
½ cup coarsely chopped cilantro leaves ½ mango, peeled and diced 1 large avocado, peeled, pitted, and diced ¼ cup diced red onion 2 tablespoons extra-virgin olive oil 1 tablespoon fresh lime juice ½ medium jalapeño, seeded and minced 1 teaspoon chili powder ½ teaspoon fine sea salt	Four 3-ounce sea bass or halibut fillets 1 teaspoon sea salt 1 teaspoon paprika ¼ teaspoon freshly ground black pepper 2 tablespoons ghee

SALSA:

FISH:

½ cup coarsely chopped cilantro leaves

½ mango, peeled and diced

1 large avocado, peeled, pitted, and diced

¼ cup diced red onion

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lime juice

½ medium jalapeño, seeded and minced

1 teaspoon chili powder

½ teaspoon fine sea salt

Four 3-ounce sea bass or halibut fillets

1 teaspoon sea salt

1 teaspoon paprika

¼ teaspoon freshly ground black pepper

2 tablespoons ghee

To make the salsa: Combine the cilantro, mango, avocado, onion, olive oil, lime juice, jalapeño, chili powder, and salt in a bowl. Mix well and set aside.

To make the fish: Season the sea bass fillets with the salt, paprika, and pepper. Heat the ghee over medium-high heat in a skillet until shimmering. Put the fillets in the skillet in a single layer, skin side up, and cook about 3 minutes. Using a spatula, turn the fillets, turn off the heat, and allow the fish to finish cooking until just flaky, about 2 minutes.

Divide the fish among 4 plates and spoon the salsa on top.

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CHAPTER 12

RENEW RECIPES