Amazon Web Services › ... · Extra Virgin Olive Oil Sea Salt (divided) Black Pepper (divided)...

https://www.hannahfreeserd.com/


Post Holiday Reset [email protected]

Whew!

You did it!

You made it through the holiday season!

Chances are you may have over-indulged a bit (just a weeee bit) in the past few weeks. That means your blood sugar

and more importantly, your hormone insulin has been over-indulging as well.

Having high blood sugar and high insulin leads to a toxic atmosphere in your body. It leads to weight gain,

inflammation, and a whole host of reactions that inevitably lead to feeling terrible.

If you're feeling a little hungover (even if you haven't had alcohol), run-down, left with a bad case of brain fog, or if

your clothes are just a tad tighter, that's your clue that you, my friend, need to turn down your insulin.

So it's time to toss the leftover cookies (you know how I feel about Christmas cookies) and dump out the leftover

champagne.

It's time to get refocused and re-energized and get your blood sugar and insulin back into a natural balance.

I've created this recipe booklet as a little inspiration to help you reset your hormones after all the holiday treats and

sweets.

If you fed the sugar monster over the holidays, (if you ate sweet foods and beverages) you may be noticing that you

are craving more and more sugar than you did before the holidays. This is normal, but we need to cut the sugar

monster off right away if we want to balance your hormones and break the sugar/sweet cravings.

This recipe booklet is full of healthy, high-healthy fat recipes and ideas to help you cut off your sugar monster and

bring your blood sugar and insulin back into balance.

Once you start to feel clearer in the head, you'll see what a difference not eating sugar or white flour can make!

Please enjoy these recipes and let me know which one you liked the best!

With All My Support,

Hannah


Strawberry Coconut Oatmeal Muffins40 minutes

Organic Coconut Milk (fullfat, from the can)

Maple Syrup

Vanilla Extract

Ground Flax Seed

Oats (rolled)

Unsweetened ShreddedCoconut

Baking Powder

Strawberries (fresh, chopped)

164

10g

17g

Fiber 2g

Sugar 6g

3g

Refrigerate in an airtight container for up to three days or freeze for up to onemonth.

One serving is equal to one muffin.

Add cinnamon or a pinch of salt.

Use blueberries or raspberries instead. Fresh berries are best instead offrozen.

Use honey or agave instead.

Use quick oats instead.

Use a non-stick muffin pan or grease pan with coconut oil.

Preheat your oven to 375ºF (190ºC) and line a muffin pan with liners.

In a small mixing bowl combine the coconut milk, maple syrup, vanilla extractand ground flax. Stir to combine and let it sit for at least 5 minutes.

In a second mixing bowl combine the oats, shredded coconut and bakingpowder. Add the coconut milk mixture to the oats and mix well. Fold in thechopped strawberries.

Divide the oatmeal batter between the muffin cups and bake for 24 to 28minutes or until the muffins are golden brown around the edges and just firmto the touch. Let the muffins cool in the pan for 5 minutes before transferring toa cooling rack to cool completely. Enjoy!


High Fat Green Smoothie5 minutes

Water (cold)

Lemon Juice

Baby Spinach

Avocado (frozen)

Mint Leaves (fresh, roughlychopped)

Ginger (fresh, roughly chopped)

181

15g

13g

Fiber 8g

Sugar 2g

3g

Refrigerate in an airtight container for up to one day.

Add frozen banana, pineapple or apple.

Add protein powder or collagen powder.

Use cilantro or basil instead.

Combine all ingredients into a blender and blend until smooth. Pour into a glassand enjoy!


Spiralized Veggie Noodles with Peanut Sauce15 minutes

Zucchini (medium)

Carrot (large, peeled)

Red Bell Pepper (thinly sliced)

Purple Cabbage (thinly sliced)

All Natural Peanut Butter

Water

Lime Juice

Tamari

Maple Syrup

Garlic (clove, minced)

Ginger (minced)

Hemp Seeds

253

16g

21g

Fiber 5g

Sugar 13g

11g

For best results, refrigerate veggies and peanut sauce in separate airtightcontainers for up to three days.

One serving is equal to approximately 2 cups of veggies and 3 tablespoonsof sauce.

Use coconut aminos instead of tamari.

Use sunflower seed butter instead of peanut butter.

For extra crunch add sliced almonds, chopped peanuts or pumpkinseeds. Serve with lime slices.

Add cooked chicken, shrimp or tofu.

Spiralize the zucchini and the carrot and transfer to a large mixing bowl with thebell pepper and cabbage. If you do not have a spiralizer, use a box grater orvegetable peeler instead.

In a mixing bowl combine the peanut butter, water, lime juice, tamari, maplesyrup, garlic and ginger. Mix well to combine.

To serve, toss the veggies in the peanut sauce and top with hemp seeds. Serveimmediately and enjoy!


Lemon Maple Chickpea Salad15 minutes

Lemon Juice

Maple Syrup

Dijon Mustard

Sea Salt

Red Bell Pepper (chopped)

Zucchini (small, chopped)

Red Onion (finely chopped)

Chickpeas (cooked)

249

3g

46g

Fiber 10g

Sugar 18g

11g

Refrigerate in an airtight container for up to three days.

Add in baby arugula, chopped basil or parsley, fresh ground pepper ordried dill.

Enjoy alone or serve over leafy greens like baby spinach, mixed greens orromaine lettuce.

In a large mixing bowl, whisk the lemon juice, maple syrup, mustard and salttogether.

Add the bell pepper, zucchini, red onion and chickpeas to the mixing bowl withthe dressing. Fold everything together. Season with additional salt or lemonjuice, if needed.

Divide between plates and enjoy! For best flavor, serve chilled.


Sautéed Spinach with Toasted Pecans10 minutes

Extra Virgin Olive Oil

Baby Spinach

Nutritional Yeast

Pecans

Sea Salt

Black Pepper

176

13g

8g

Fiber 5g

Sugar 1g

7g

Refrigerate in an airtight container for up to four days.

Use sunflower seeds or pumpkin seeds instead of pecans.

Add minced garlic or garlic powder.

Top with hemp seeds or flaxseeds.

Use arugula, Swiss chard, or collard greens instead.

Use parmesan cheese or a dairy-free cheese.

Heat a skillet over medium heat and add the olive oil. Add the spinach andcook for five minutes or until it is soft.

Add the nutritional yeast, pecans, sea salt and black pepper. Sauté for 5minutes or until the pecans begin to toast. Serve between plates and enjoy!


Steamed White Fish with Tomato & Olive Sauce20 minutes


Sea Salt (divided)

Black Pepper (divided)

Cherry Tomatoes (cut in half)

Black Olives (pits removed)

Green Onion (chopped)

Basil Leaves (chopped)

Water

Haddock Fillet

240

10g

5g

Fiber 1g

Sugar 2g

33g


One serving is one fish fillet and approximately 3/4 cup of the tomato &olive sauce.

Add garlic or red pepper flakes. Use chicken broth instead of water.

Top with additional basil, green onions and/or red pepper flakes.

Use another white fish, like cod, instead of haddock.

Heat the oil in a medium-sized pan with a lid over medium heat. Season the fishwith half of the salt and half of the pepper and set aside.

Add the cherry tomatoes to the pan and cook for about five minutes or until thetomatoes have softened and released their juices. Season the tomatoes withthe remaining salt and pepper. Add the olives, green onions, basil and water.Stir to combine, bringing the mixture to a simmer.

Place the fish fillets on top of the tomato mixture and cover with a lid. Let thefish steam for 4 to 8 minutes or until the fish is cooked through and flakeseasily.

Divide between bowls and enjoy!


Turkey Stuffed Zucchini Boats40 minutes

Zucchini (medium)

Tomato Sauce (divided)


Extra Lean Ground Turkey

Garlic (clove, minced)

Italian Seasoning

Sea Salt

Red Pepper Flakes

Red Bell Pepper (chopped)

Baby Spinach (chopped)

280

14g

16g

Fiber 5g

Sugar 11g

26g


One serving is equal to two zucchini boats.

Use a flavored pasta sauce instead of plain tomato sauce.

Broil cheese on the top of each zucchini boat before serving.Garnish with additional red pepper flakes and fresh herbs like parsley or basil.

Use ground chicken or pork sausage instead.

Preheat the oven to 350ºF (177ºC).

Cut the zucchini in half lengthwise and scoop out the seeds using a spoon. Addhalf of the tomato sauce to the bottom of a baking dish. Place the hollowed-outzucchini cut side up on top of the tomato sauce. Set aside.

Heat the oil in a frying pan or skillet over medium-high heat. Add the turkeyand cook until browned breaking it into small pieces as it cooks.

Add the garlic, Italian seasoning, salt and red pepper flakes to the turkey andstir to combine. Add the bell pepper and spinach and continue to cook until thespinach is wilted. Add the remaining tomato sauce to the turkey mixture andstir to combine. Season with additional salt, if necessary.

Spoon the turkey mixture into the hollowed out zucchini boats.

Cover the baking dish with a lid or foil and bake for 20 to 25 minutes or untilthe zucchini is tender.

Divide zucchini boats between plates and enjoy!


Cabbage Wedges40 minutes

Purple Cabbage (sliced intowedges)

Avocado Oil

Sea Salt

Lemon Juice

74

4g

10g

Fiber 3g

Sugar 5g

2g


Use olive oil or coconut oil.

Season with garlic powder, nutritional yeast or parmesan cheese.

Top with bacon, coconut bacon or tahini.

Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchmentpaper. Place the cabbage wedges on the baking sheet and drizzle all sides withavocado oil. Sprinkle with sea salt.

Bake for 15 minutes, remove and flip the wedges over. Bake for 15 minutesmore. Remove from the oven, squeeze lemon juice on top and serve. Enjoy!


Creamy Roasted Garlic and Kale Soup withCauliflower 1 hour 15 minutes

Garlic (cloves, peeled and trimmed)

Yellow Onion (large, roughlychopped)

Cauliflower (sliced into florets)

Extra Virgin Olive Oil (divided)

Italian Seasoning

Sea Salt

Kale Leaves (packed)

Organic Vegetable Broth(divided)

174

11g

17g

Fiber 6g

Sugar 7g

5g

Store in an air-tight container in the fridge for up to 5 days, or in the freezerfor up to 3 months.

An extra drizzle of olive oil, fresh herbs or a pinch of red chili flakes.

If soup is too thick in consistency, use water or more stock (1/2 cup at a time)to thin until desired consistency is reached.

Preheat oven to 400ºF (204ºC) and line a baking sheet with parchment paper.

Arrange the garlic cloves, onion and cauliflower on the baking sheet. Drizzlewith half of the olive oil, Italian seasoning and salt. Using your hand or a spatula,toss until vegetables are evenly coated in the spices. Roast for about 40minutes or until very tender and caramelized, flipping halfway through.

When vegetables are just about done, heat remaining olive oil in a large souppot over medium heat. Add the kale and 1/2 of the vegetable broth to the potand cover. Let steam for 2 minutes, or until kale is wilted and tender.

Add the roasted vegetables and remaining vegetable stock in with the wiltedkale. Bring soup to a gentle boil then remove from heat.

Puree soup in batches in a high-speed blender until smooth and creamy. Divideinto bowls and enjoy!


Radish & Cucumber Salad15 minutes

Hemp Seeds

Hemp Oil

Apple Cider Vinegar

Fresh Dill (divided)

Cucumber (sliced)

Radishes (sliced)

257

22g

13g

Fiber 3g

Sugar 6g

7g

Best enjoyed the same day. For longer-lasting leftovers, refrigerate thevegetables separate from the dressing in airtight containers for up to two days.

Serve over a bed of spinach, arugula, or kale.

Add salt and pepper to the dressing.

Top with chicken breast or chickpeas.

To make the dressing, add the hemp seeds, hemp oil, apple cider vinegar andhalf of the fresh dill into a food processor or blender and blend until smooth.

Add the sliced cucumber and radishes into a bowl and toss together with thedressing.

Top with the remaining dill and enjoy!


Pumpkin Spice Fruit Salad15 minutes

Apple (peeled and chopped intocubes)

Pear (peeled and chopped intocubes)

Grapes (seedless, halved)

Lemon Juice

Maple Syrup

Pumpkin Pie Spice

146

0g

38g

Fiber 5g

Sugar 29g

1g

Store covered in the fridge up to two days.

Combine the apples, pears and grapes in a bowl and toss well.

Combine the lemon juice, maple syrup and pumpkin pie spice in a small jar. Stirwell to mix, then pour it over the fruit. Toss the fruit salad until everything iscoated.

Serve immediately or keep covered in the fridge.


Amazon Web Services › ... · Extra Virgin Olive Oil Sea Salt (divided) Black Pepper (divided)...

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