LET’S DO - Amazon Web Servicesbarre3-pdfs.s3.amazonaws.com/B3_ALL_IN_HANDBOOK.pdf ·...

L E T ’SD O

T H I S !( together)

JAN 09 / FEB 05

YO U R 3 0 - DAY C O M P L E T E H A N D BO O K

TO J U M P - S TA RT I N G T H E Y E A R

#B3ALLIN

5 workouts a week

a guided meal plan with food you will LOVE

journal exercises to build mind-body connection…

WELCOME!

B3 ALL IN IS…

ARE YOU READY?

B 3 A L L I N H A N D B O O K 2W E L C O M E

PR INT PDF : You’ll want hard copies of a few key components in this handbook, but there’s no need to print the whole thing! We’ve put all the printables into one PDF to make it easy for you. S imp ly download i t and pr in t !

In th i s handbook, pages marked wi th the i con are inc luded in your PR INT PDF. COMMUNITY BOARD: Our B3 Community page is your place to connect with Sadie, master trainers, top instructors, and everyone doing this program with you. Join here!

BARRE3 APP :

Download the barre3 app for easy access to recipes from the B3 Kitchen. The shopping-list feature lets you create your grocery list with one click!

PRINT PDF

GET PREPARED

YOUR B3 ALL IN TOOLSINTRO

WELCOME

Welcome Le t te r f rom Sadie

B3 ALL IN Commitment Let ter

B3 ALL IN Ques t ionnai re : Be fore

P lug In to the Power o f bar re3

B3 Connec t

The bar re3 Ph i losophy

Nut r i t ion a t a g lance

What to Expec t

Ease - in Week

pg.7

pg.8

pg.9

pg.10

pg.16

pg.18

pg. 5

pg. 5

GET STARTED

WEEK-BY-WEEK

Week One

Week Two

Week Three

Week Four

GO B3YOND

B3 ALL IN Ques t ionnai re : A f te r

Rec ipe Index

pg.21

pg.27

pg.33

pg.38

pg.44

pg.47

pg.51

pg. 4

B 3 A L L I N H A N D B O O K 3T A B L E O F C O N T E N T S

http://www.barre3.com/b3allin-connect

https://itunes.apple.com/us/app/barre3/id709892299?mt=8

http://www.barre3.com/recipes

http://www.barre3.com/b3allinhandbook-print





WELCOMEf rom sadie l inco ln

Congratulations on joining B3 ALL IN! Let’s jump right in.

Before you do anything else, I want you to complete your

Commitment Letter. This is the single most important thing

you’ll do to prepare yourself for B3 ALL IN because you’ll

identify your motivation for doing this program. Once you

know your motivation—your “why”—this becomes your pro-

gram, and that’s the key to finding success.

Next: Use. This. Guide. Everything you need is in here, so

download it to your desktop, your iPad, your smartphone—or

all three—and refer to it regularly.

Changing the way we eat can often be the hardest part of

any program, so if you’re busy like me, check out the

b3 Nutrition at a Glance page. It covers everything you

need to know about what we eat and why—and you can read

it in five minutes.

Last but not least, I’m so excited to introduce our brand new

feature, the B3 ALL IN Community Board. This is your place

to get access to top trainers and nutritionists, connect with

people around the world doing this program with you, and

ask any questions—my team of owners, instructors, and I will

be on the board every day to talk with you!

I am here for you. You can do this. Let’s #B3ALLIN

Warmly,

Sadie Lincoln

CEO of barre3

“Once you know your motivation—your ‘why’—this becomes your program, and that’s the key to finding success.”

B 3 A L L I N H A N D B O O K 4W E L C O M E


https://www.instagram.com/explore/tags/b3allin/

WHAT I S YOUR AL L IN?

Each of us has our own story, our own motivation, our own goals—our own

“why” for committing to B3 ALL IN. Take a moment to think about your “why.”

I am committing to B3 ALL IN because

After B3 ALL IN, I want to feel

I know that being healthy is not all on me. The people who will help me stay

committed to B3 ALL IN are

.

If I feel a dip in my motivation, here are three things I’ll do to help myself get

back on track .

For the next month, I, , am committed and will B3 ALL IN.

LOVE ,

Name: Date:

B3 ALL IN

COMMITMENT LETTER your “why”

Before you dive into B3 ALL IN, take a few minutes to answer the prompts

below. Your responses are for your eyes only, so be completely honest!

My energy lately has been

My body feels

When I wake up, the first thing I want to do is

When I think of exercise, I feel

When I feel a dip in energy, my go-to fix is

My biggest food/drink cravings are

By the end of the day, I feel

I think the hardest thing about B3 ALL IN will be

B3 ALL IN

QUESTIONNAIRE before

B 3 A L L I N H A N D B O O K 5B 3 A L L I N C O M M I T M E N T L E T T E R / Q U E S T I O N A I R E : B E F O R E

Y O U G O T T H I S

E X E R C I S E

C O N N E C T N O U R I S H

B 3 A L L I N H A N D B O O K 6

B3 ALL IN:

P LUG INTO THE POWER OF BARRE3Bar re3 works when you work i t . Here are a few th ings you can do to make su re you ge t the mos t ou t o f your B3 ALL IN exper ience:

MAKE I T YOUR OWN ▶

We suggest specific recipes and online workouts

for each day, but we also invite you to modify the

program to make it work for you. Not crazy about

kale? Substitute spinach. Carousel Horse not feeling

great on your knees today? Modify by leaning for-

ward, or do Power Leg instead. Remember: B3 ALL

IN isn’t about following a rigid formula; it’s about

finding joy in exercising and nourishing your body.

CONNECT WITH US ▶

The barre3 community is strong, supportive, and here

for you every step of the way. Connect with us on

Instagram by posting pics with the hashtag #B3ALLIN,

and be sure to check out the b3 Magazine regularly—

it’s where we all come together to share ideas for

living life in a rich and healthy way.

LEAN ON—AND LEARN FROM—EACH OTHER ▶

To give you even more targeted support, we’ve

created B3 ALL IN Community. Go there to ask

questions, highlight your favorite workout, share

a recipe modification that worked for you—if it’s

about B3 ALL IN, anything goes!

MOVE EVERY DAY ▶

As part of joining B3 ALL IN, you’ve committed to

five workouts a week, and with 250-plus streamable

workouts ranging from 10 to 60 minutes, barre3

Online makes it easy to exercise anywhere, anytime.

If you’re not an online subscriber, this is a great

time to give it a try.

For your free seven-day trial visit

barre3.com/redeem and enter the code:

B3ALLIN2017

TAKE I T ONE WEEK AT A T IME ▶

Long-term fitness goals can feel overwhelming,

which makes it easy to abandon them. Instead of

thinking of B3 ALL IN as a whole month, take it

week by week. Read more about this novel—and

highly effective—approach on page 24.

B 3 A L L I N H A N D B O O K 7P L U G I N T O T H E P O W E R O F B A R R E 3

https://www.instagram.com/barre3/?hl=en

https://www.instagram.com/explore/tags/b3allin/

http://blog.barre3.com/


http://barre3.com/redeem

B3 ALL IN:

CONNECTOne of the best things about B3 ALL IN is that world-renowned experts are here to guide you every step of the way. When you log into the B3 ALL IN Community board , you can ask questions, share your experience, and chat with people doing this program all over the country. And remember, B3 ALL IN is better when you do it with others! Tell your friends and family you’re on board, and invite them to join, too.

Cl ic k toCONNECT

B 3 A L L I N H A N D B O O K 8C O N N E C T



http://barre3.com/b3allin-connect

OVERVIEW

THE BARRE3 PHILOSOPHY exercise. nourish. connect.

Exercise, nourish, connect: These are the

three pillars of the barre3 philosophy, and they

hold equal importance. Healthy isn’t just

about how hard you work out or a number on

the scale. It’s also about nourishing your body

and making meaningful personal connections

in order to lead a happy, balanced life. It’s

about moving every day and developing body

wisdom. By shifting the focus to whole-body

health, we empower you to feel your best from

the inside out.

EXERCISE .

Exercise shouldn’t hurt you, it should help

you—and barre3 does exactly that. Our full-

body workout gives you a deep muscle burn

and a rewarding endorphin high—all with

zero negative impact on your joints. The secret

to this is our three-step sequence, developed

with our team of doctors, physical therapists,

and anatomy specialists. We begin with an

isometric hold to align the body, build a mind-

body connection, and get your muscles firing.

We then “move small” to help you work deep

in your muscles without compromising your

form—a technique that helps you build strength

and push through plateaus. The final step is to

“move big,” which revs your heart as it builds

functional strength for everyday activities. The

signature sequence helps you build a strong,

lean, balanced body.

CONNECT.

Finding a mind-body connection in class. Building

meaningful relationships. Making time for self-

care. When you connect—both with yourself and

with others—you feed that intangible, crucial part

of yourself that allows you to truly thrive. Foster

these connections by prioritizing them. Spend

uninterrupted time with your family. Schedule time

for meditation. Give yourself permission to read,

walk, visit a museum. These moments of deep con-

nection are equally as healthy as the time spent

doing a barre3 workout.

NOURISH.

Nourishment is anything that gives you energy

and fills you up in a positive way. It’s rest, it’s

fresh air, it’s art and music—and of course, it’s

food. At barre3, we celebrate food, working

from one simple principle: Eat whole foods. We

believe food should leave you feeling satisfied,

never hungry or deprived, and that’s why we

don’t count calories. Instead, every barre3

recipe includes a balance of protein, fiber,

and healthy fats—a combination that keeps

you feeling satiated and energized long after

you eat.

You’ll notice that your B3 ALL IN recipes don’t

include gluten, dairy, or refined sugar. We also

recommend that you avoid alcohol and coffee

during the program. That’s because these food

categories can disrupt your digestive system,

thwarting absorption of key nutrients and

causing dramatic spikes in your blood sugar—

which can lead to an increased risk for type 2

diabetes and heart disease. Don’t worry—we’re

not saying you should say goodbye to these foods

forever. Eliminating them this month is simply

part of jumpstarting a healthy lifestyle—you can

always reintroduce them when B3 ALL IN is over

(but carefully—we’ll show you how later in this

handbook!). If these foods are a regular part

of your diet right now, you might miss them at

first. But stay strong—usually after just a week of

eating nourishing whole foods, you won’t miss

the old stuff a bit.

75%

VEGGIES + L IMITED FRUIT

15%

PROTEIN

10%

WHOLEGRAINSor more veggies !

“We believe food should leave you feeling satisfied, never hungry or deprived, and that’s why we don’t count calories.”

*and heal t hy fa t s

PORTION RX

B 3 A L L I N H A N D B O O K 9T H E B A R R E 3 P H I L O S O P H Y

I ’M INT IMIDATED ABOUT C HANGING

MY D IET FOR AN ENT IRE MONTH.

Don’t worry! The most important thing to note is

that the b3 nutrition philosophy is built around

satisfaction, not deprivation, so this month is not

driven by going without. We fuel our bodies and

satisfy cravings with nourishing foods we love. And

keep in mind that our meal plans are provided as

blueprints to make it easy for you, but you don’t

have to follow them to the letter. Every recipe in the

B3 Kitchen aligns with our nutrition philosophy, so

jump online for delicious, easy solutions for every

meal and snack.

FIRST THING’S FIRST: WHY IS IT IMPORTANT

TO TAKE FOODS I LOVE OUT OF MY DIET

DURING B3 ALL IN? While we don’t typically

encourage extremes when it comes to eating, we

do recommend that you stick to our nutrition plan

100% during B3 ALL IN. This is because our plan

eliminates foods that cause inflammation and can

have negative effects on your digestion and overall

health. Not eating these foods for 30 days will help

you understand how your body feels and functions

without them. Many people notice postitive changes

in their energy, their moods, their sleep, and more.

WHAT ARE THE FOODS I NEED TO

E L IMINATE? Gluten, dairy, refined sugar, alcohol,

coffee, and artificial foods. Check out the following

page for an in-depth look on how these foods affect

the body, plus tips on how to eliminate them.

DO I HAVE TO AVOID THESE FOODS

FOREVER? No! But eliminating them throughout

B3 ALL IN will both help your body reset and help

you understand if (and how) the foods are affecting

you. When the program is over, you can decide

whether or not you’d like to reintroduce them into

your diet. We show you how on page 45!

OK, GOT I T. SO WHAT EXACTLY IS THE

BARRE3 NUTR I T ION PH I LOSOPHY?

Our philosophy can be distilled into three simple

words: Eat whole foods. What does “whole foods”

mean? Essentially, anything you can picture

growing or living—for example, vegetables, fruits,

legumes, nuts, whole grains, raw honey, wild-caught

fish, and grass-fed beef. These will most likely

be around the periphery of your grocery store,

while the items on the inside aisles tend to include

artificial ingredients. One simple way to think of it:

a whole food has one ingredient—itself. For more

details about whole foods, check out this article in the

b3 Magazine. You can also use our Foods to Favor/

Foods to Forsake guide as an easy reference.

WHAT ARE ART I F IC IAL FOODS AND WHY

ARE THEY OFF L IMITS? At barre3 we refer

to anything made with man-made colors, sweet-

eners, additives, preservatives, and trans fats as

artificial foods. These all disrupt our ability to have

sustained energy, to lose weight, to think clearly,

and to sleep well. In other words, they disrupt

our ability to thrive—and our entire philosophy is

geared toward thriving!

WHAT IS THE BARRE3 PORT ION

PRESCRIPT ION? The barre3 portion prescription

reminds us to include a balance of protein, healthy

fats, and fiber in every meal and snack. This

combination gives you sustained energy and keeps

you feeling full longer. Many people are especially

surprised by the healthy fats part of this equation.

After all, for years we were told to avoid fats

completely. We’ve since learned that fat is a vital

part of a healthy diet. It is essential for our body to

absorb fat-soluble vitamins, including vitamins A,

D, E and K. It also improves memory, keeps hair

and skin healthy, and can relieve joint pain. For a

deep dive into this subject, listen to the portion

prescription podcast in our Nourish and Flourish series.

B3 ALL IN:

B3 NUTRITIONAT A GLANCERead on for answers to the most popular questions about the barre3 nutrition philosophy. And remember, you can always ask us questions —about food or anything—on the B3 ALL IN Community board!

B 3 A L L I N H A N D B O O K 10N U T R I T I O N A T A G L A N C E

https://itunes.apple.com/us/podcast/portion-perscription-nourish/id1102910828?i=1000378497186&mt=2

https://itunes.apple.com/us/podcast/portion-perscription-nourish/id1102910828?i=1000378497186&mt=2



foods to favorVege tab les

F ru i t

Sus ta inab ly Ra i sed Meats

Whole Gra ins

Wi ld -caugh t F i sh

Nuts and Legumes

foods to avoidGlu ten

Dai r y

Re f ined Sugar

A lcoho l

Cof fee

foods to foresakeAr t i f i c ia l Foods

Trans Fa t s

Chemica l Addi t i ves

FOR MEALS, WE SUGGEST BAL ANCING

YOUR PL ATE L IKE THIS:

You’ll notice that your weekly grocery lists are

divided into categories that align with our portion

prescription. This will help you make sure that

with each shopping trip, you’re getting items

from each category so you can create healthy,

balanced meals.

SHOULD I COUNT C ALORIES DUR ING

B3 ALL IN? We don’t count calories. First of

all, calorie counting takes the fun out of eating—

and at barre3 we’re all about enjoying food.

Second, not all calories are created equal; 100

calories of refined sugar is not equivalent to 100

calories of almonds because your body processes

them completely differently. Instead of counting

calories, we encourage you to learn to recognize

the signals that your body is full. To learn more

check out this B3 Magazine article.

WHAT SHOULD I DO ABOUT CRAVINGS?

Instead of denying cravings, try to “crowd out”

with healthy alternatives. For example, if your

sweet tooth kicks in, try one of our delicious and

super-satisfying desserts, like the Dark Chocolate

Donut Holes. Craving crunchy and salty? Instead

of opening a bag of chips, go for our Kale Chips.

You’ll find that when you can satisfy a craving

with a healthy option, you’ll no longer be tempted

to reach for the “bad” stuff. For more information,

listen to our crowding out podcast.

ARE THERE ANY OTHER KEY P IECES OF

THE BARRE3 NUTR I T ION PH I LOSOPHY?

Hydration, hydration, hydration. This is such a

key component to helping you function, both

physically and mentally. We recommend drinking

eight 8-ounce glasses of water a day—which we

know, can feel like a lot. To make sure you’re

staying hydrated, try one of our favorite tricks.

Put 4 rubber bands around a 16-ounce water

bottle. Every time you refill the jar, take a rubber

band off. When all your rubber bands are gone,

you’ve reached your water intake for the day!

If plain water starts to feel boring, try infusing

your water with fruit and herbs. Fill a pitcher with

water and add berries, cucumbers, mint, water-

melon—whatever suits your palate.

75%VEGGIES + L IMITED FRUIT

15%PROTEIN

10%WHOLEGRAINSor more veggies !

*and healthy fats

PORTION RX


http://blog.barre3.com/2015/01/06/dont-believe-counting-calories/

https://itunes.apple.com/us/podcast/crowding-out-nourish-flourish/id1102910828?i=1000378497183&mt=2

HERE’S THE STORY WITH GLUTEN, REFINED

SUGAR, DAIRY, ALCOHOL, AND COFFEE.

By eliminating these five foods during B3 ALL IN,

not only will you feel lighter and more energized,

but you’ll also help your body prevent disease,

you’ll think more clearly, and you’ll be less prone

to illness.

GLUTEN: The protein gluten is found in grains

including wheat, barley, and rye, and in foods such

as beer, breads, cakes, candies, cereals, cookie,

french fries, oats (unless specified gluten free),

pastas, pies, salad dressings, sauces, seasoned

snacks, and soups. Gluten causes inflammation and

blocks the absorption of essential nutrients. Learn

more in our gluten podcast.

REF INED SUGAR: Refined sugars include

high-fructose corn syrup, sucrose, and white sugar,

and they can be found in most artificial foods (even

“savory” foods like pasta sauce!). Sugar attacks the

immune system, causes inflammation in the body,

and disrupts your blood sugar.

And remember, giving up refined sugar doesn’t

mean you can’t satisfy your sweet tooth! In fact,

your B3 ALL IN weekly meal plans contain delicious

sweet snacks like Pumpkin Spice Cookies and

barre3 Energy Bars. For more help on kicking sug-

ar cravings, check out this b3 Magazine article.

DAIRY: In addition to being an inflammatory,

dairy can lead to digestive problems such as

bloating and constipation, can increase mucus, and

can cause fatigue. There are so many alterna-

tives to dairy that you can take it out of your diet

without missing it a bit. When we want a soup to

be creamy, we add coconut milk instead of heavy

cream. When we want to have our granola over

milk, we reach for almond or hemp milk. And any

of the b3 smoothies is a great alternative to tradi-

tional ice cream! Learn more here.

ALCOHOL: Simply put, alcohol is sugar, but we

like to call it out because we know how hard it can

be to eliminate. It causes a huge blood-sugar spike,

and when that happens your body can turn that

extra energy into fat. It also causes inflammation,

raises triglycerides, and increases your risk of dia-

betes (not to mention hangovers). Then there’s the

diminished willpower. Have you ever noticed how

hard it is to avoid snacking after a glass of wine or

a pint of beer?

Still, we all know there are times when water just

doesn’t cut it. If you’re craving wine, drink spar-

kling water with a splash of cherry juice. When

you want to reach for a beer, have a kombucha

instead. The fermented beverage has natural fizz,

just like beer, so it’s a great substitute. Craving

a cocktail? Try a mocktails instead (we love our

Liquid Gold and Cucumber-Lime mocktails!). For

more info on going dry, plus some great mocktail

suggestions, check out this article from the b3

Magazine and our alcohol podcast.

COFFEE : Caffeine stimulates the release of

cortisol, our stress hormone, and cortisol speeds

the absorption of sugar into the bloodstream. As

with all blood-sugar surges, the unspent energy will

be converted to stored fat in the body. It has also

been linked to insomnia, restlessness, irritability,

nervousness, and stomach issues.

We recommend easing out of coffee; for example,

if you typically have two cups a day, go down to

one and substitute the other with green tea (it con-

tains only about a quarter of the caffeine found in

coffee, plus it has been shown to boost metabolism).

Then go down to a half cup of coffee, then a quarter

cup, and so on. Before long, you’ll be drinking only

green tea and not missing coffee a bit! Learn more in

our coffee podcast.


https://itunes.apple.com/us/podcast/gluten-nourish-and-flourish/id1102910828?i=1000378497184&mt=2

http://blog.barre3.com/2014/08/15/kicking-your-sugar-cravings/

https://itunes.apple.com/us/podcast/nourish-and-flourish-dairy/id1102910828?i=1000378497182&mt=2

http://blog.barre3.com/2016/01/05/go-dry-feel-great/

http://blog.barre3.com/2016/01/05/go-dry-feel-great/

https://itunes.apple.com/us/podcast/alcohol-nourish-and-flourish/id1102910828?i=1000378497187&mt=2

https://itunes.apple.com/us/podcast/nourish-and-flourish-alcohol/id1102910828?i=1000378497187&mt=2

https://itunes.apple.com/us/podcast/coffee-nourish-and-flourish/id1102910828?i=1000378497181&mt=2

OVERVIEW

PANTRY STAPLES

Sunflower-seed butter

Tahini

Unsweetened shredded and/or flaked

coconut

Virgin coconut oil

Walnuts

HERBS + SP ICES

Bay leaves

Black peppercorns

Cacao powder

Cayenne pepper

Chili powder

Coriander seeds

Crushed red pepper

Cumin seeds

Curry powder

Dried basil

Dried oregano

Fennel seeds

Ground cardamom

Ground cinnamon

Ground cloves

Ground coriander

Ground cumin

Ground ginger

Ground nutmeg

Ground turmeric

Paprika

Sea Salt

WHOLE GRA INS + GRA IN

A LTERNAT IVES

Brown rice

Quinoa

Rolled oats

PROTE INS

Black beans

Chickpeas

Dry green lentils

HEALTHY FATS

Almonds (whole + slivered)

Almond butter

Almond milk

Cashews

Chia seeds

Coconut milk

Flax seeds (whole + ground)

Grapeseed oil

Hazelnuts

Hemp hearts

Olive oil

Peanuts

Peanut butter

Pecans

Pumpkin seeds

Sesame oil

Sesame seeds

Sunflower seeds

Smoked paprika

Whole cloves

M ISC .

Almond extract

Artichoke hearts

Baking soda

Balsamic vinegar

Cacao nibs

Canned diced tomatoes

Champagne vinegar

Chicken broth

Dark chocolate chips

Dates

Dijon mustard

Dried unsweetened cranberries

Dry white wine

Garlic

Green olives

Honey

Kalamata olives

Maca powder

Pure maple syrup

Rasins (classic + golden)

Red-wine vinegar

Reduced-sodium gluten-free tamari

Vanilla extract

Veggie broth

Your weekly grocery lists don’t include

the pantry staples listed below. Be sure

to stock up before B3 ALL IN starts to set

yourself up for success!


“The change in my body has

been remarkable. I’m 39 years

old, but I feel better than I ever

have before. I credit that to

barre3. Whether you’re training

for life or for a sport, barre3 will

increase your stamina and give

you better balance and control.

It’s the whole package.”

LE IGH ELL ISB3 c l ien t , ATL ANTA—SOUTH BUCKHEAD, GA


W E ’ R E H E R E F O R Y O U

( connect with us on Instagram )

FOR EACH WEEK OF B3 AL L IN , WE ’ L L G IVE YOU:

▶ Suppor t fo r your f i ve workou t sWhether you’re doing your workouts in the studio or online, you

can track your progress and always check in on the community

board for motivation and answers to your questions.

▶ A meal p lan We’ve handpicked every breakfast, lunch, snack, and dinner

recipe for you. You can find the recipes and grocery lists in the

Recipe Index at the end of this handbook. Feel free to follow

our meal plan to a T, or make it your own by using leftovers,

repeating your favorite recipes, or swapping in alternatives

from the b3 Kitchen.

▶ A tip to make the most of B3 ALL IN Because we can all use a little inspiration every now and then.

▶ A “keep in mind” no te Each week of B3 ALL IN will come with its own new challenges.

Our “keep in mind” notes will help you understand these challenges

and give you insight into how to work through them.

▶ A journa l exerc i se Once a week, we’ll give you a question or a prompt to

encourage you to look within. Don’t overthink your answers,

and don’t feel compelled to write at length. Simply take a

few minutes to jot down some thoughts in the B3 ALL IN

printable journal—you’ll be surprised at how much you’ll

learn about yourself!

▶ A bonus read from Sadie These articles from the b3 Magazine are a chance to delve

deeper into key strategies and stories that will help you make

the most of this program.

B3 ALL IN

WHAT TO EXPECT

B 3 A L L I N H A N D B O O K 16W H A T T O E X P E C T

http://blog.barre3.com/recipes/?_ga=1.240969611.920310408.1475091455

http://barre3.com/b3allinhandbook-print

SMARTE A S E - I N W E E K

B3 ALL IN starts January 9, but

giving yourself a week to ease into

the routine makes the transition a

whole lot easier. It’s a bit like dipping

your toe in the water before jumping in.

Here’s how you can make sure you’re

fully ready on Day 1:

MOVE AT L EAST THREE T IMES

TH IS WEEK ▶

We’ll be asking you to do five workouts

each week during B3 ALL IN, and that

can feel like a lot if you’re not used to

it. In the week leading up to Day 1, take

time to exercise three times, whether it’s

with a barre3 class, a yoga session, or

a hike along your favorite trail. This is a

great time to check out barre3 Online.

CURB YOUR SUGAR INTAKE ▶

While we include plenty of sweet treats

in your meal plans, none of our recipes

use refined sugar. That’s because

sugar attacks the immune system, causes

inflammation in the body, and negative-

ly affects your blood sugar levels. By

eliminating refined sugar, not only will

you feel lighter and more energized, you’ll

help your body prevent disease, you’ll

think more clearly, and you’ll be less prone

to illness. Have more questions? Check

out our Nutrition at a Glance.

T EST OUT ALTERNAT IVES ▶

During B3 ALL IN we don’t include

gluten, dairy, refined sugar, alcohol, or

coffee. To set yourself up for success,

use this week to test out alternatives.

For example if you love your nightly

glass of wine, stock up on kombucha so

you’ll have something healthy to reach

for instead. That way you’ll be off to a

running start from the very beginning.

ASK FOR SUPPORT ▶

Research shows that when we feel

EASE- IN WEEK

B3 SMARTCreate a calendar, do your grocery shopping

B 3 A L L I N H A N D B O O K 18B 3 S M A R T / E A S E - I N W E E K

http://www.barre3.com

accountable to others, we’re much more

likely to stick to our goals. This week,

tell people you’re about to embark on

B3 ALL IN, and encourage them to check

in with you throughout the month. Better

yet—find a friend or family member to

be your B3 ALL IN buddy!

PREP ▶

B3 ALL IN calls for preparing three meals

and a snack each day. If you’re not used

to cooking that much on a regular basis,

it can feel like a lot. Use this week to set

yourself up for success. Look ahead at

the weekly grocery lists and stock your

pantry with the staples you’ll need. On the

Sunday before B3 ALL IN starts, set aside

a healthy chunk of time to prep as much as

you can for the upcoming week’s meals.

The less overwhelmed you feel during the

first week, the more likely you’ll be to stick

to the plan all month long.

SET YOUR SCHEDULE ▶

Sit down with your calendar and create

a detailed schedule. This should include

your classes as well as grocery trips,

meal-prep time, and journaling sessions.

M A K E I T H A P P E N

(you’ve so got this)

B 3 A L L I N H A N D B O O K 19B 3 S M A R T / E A S E - I N W E E K

“I have arm muscles! My abs are stronger, my legs are trimmer, and my seat feels firmer. What was incredible to me about this experience was that I didn’t feel the need, or even the possibility, to give up. Unlike every training program and restrictive diet I’ve tried in the past, I just kept going. Barre3 has changed my life.”

KATHERINE DOPULOSbarre3 Onl ine c l ien t


KEEP IN M IND:

If you’re not used to working out five times a week,

this first week of B3 ALL IN might feel like a lot.

Make sure you listen to your body and adjust your

workout accordingly. The first few days you might

want to go turbo—and that’s great—but if you start

to fatigue by the end of the week, keep yourself

open to modifying moves to serve your needs.

COMMITTEDW E E K 1

B 3 A L L I N H A N D B O O K 21B 3 C O M M I T T E D / W E E K 1

Tip:Schedule your workouts a week in advance, and treat them like

appointments that can’t be skipped. By getting them on the calendar

ahead of time, you will be much more likely to stick to your goals!

WEEK 1

B3 COMMITTED

MONDAY

NEW WEEKLY

ONL INE WORKOUT

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

THURSDAY SUNDAYTUESDAY FR IDAYWEDNESDAY SATURDAY

BREAKFAST:

Golden Milk Smoothie

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Dark Chocolate

Donut Holes

DINNER:

Sweet Potato + Black

Bean Turkey Chili

BREAKFAST:

Grain-Free Nutty

Granola

LUNC H:

Sweet Potato + Black

Bean Turkey Chili

SNAC K:

Veggies + Hummus

DINNER:

Root Veggie Tacos With

Cilantro Salsa Verde

BREAKFAST:

Cacao Coconut

Maca Shake

LUNC H:

Root Veggie Tacos With

Cilantro Salsa Verde

SNAC K:

barre3 Energy Bars

DINNER:

Southwest Quinoa

Superbowl

BREAKFAST:

Green Detox Smoothie

LUNC H:

Southwest Quinoa

Superbowl

SNAC K:

Dark Chocolate

Donut Holes

DINNER:

Slow-Cooker

Moroccan Stew

BREAKFAST:

Chai Spiced Chia

Seed Parfait

LUNC H:

Slow-Cooker

Moroccan Stew

SNAC K:

barre3 Energy Bars

DINNER:

Chicken Tacos

BREAKFAST:

Kale, Mushroom, Egg

Scramble with Chicken

Sausage

LUNC H:

Spiced Carrot +

Red Lentil Soup

SNAC K:

Rosemary Parsnip

Fries

DINNER:

Lettuce-Wrapped

Burgers With

Caramelized Onions +

Mushrooms

BREAKFAST:

Asparagus + Egg

Skillet

LUNC H:

Spinach, Apple +

Pecan Salad

SNAC K:

Smoky Butternut

Squash Hummus

DINNER:

Sweet Potato Chickpea +

Spinach Coconut Curry

Mark a t r iang le fo r each workou t you do th i s week.


WEEK 1

YOUR GROCERY L IST

▶ HEALTHY FATS Cacao powder

Coconut water

▶ HERBS/SP ICES

Astragalus powder

Bee pollen

Chaga powder

Cilantro

Fresh ginger

Fresh turmeric

Fresh nutmeg

Mint

Parsley

Rosemary

Vanilla bean

Red cabbage

Romaine lettuce

Scallions

Spinach

Strawberries

Sweet potatoes

Tomatoes

Turnips

Zucchini

▶ WHOLE GRA INS + GRA IN ALTERNAT IVES

Buckwheat flour

Corn tortillas

Red lentils

▶ PROTE IN

organic + raised without

growth hormones, when possible

All-natural hummus

Chicken sausage links

Coconut water

Eggs

Grass-fed ground beef

Ground chicken

Ground turkey

Protein source (for DIY salad)

▶ FRU I TS + VEGGIES

fresh (not canned) + organic (frozen is okay)

3 varieties of leafy greens (for DIY salad)

4 varieties of veggies

Apples

Asparagus

Avocados

Baby portobello mushrooms

Bananas

Bell peppers

Butternut squash

Carrots

Celery root

Cherry tomatoes

Crimini mushrooms, or other mushrooms

Dates

Dried cherries

Fresh red chili pepper

Jalapeno peppers

Lemons

Limes

Mixed dried fruit (for grain free granola)

Multi colored carrots

Orange zest (for grain free granola)

Parsnips

Pears

Purple cabbage

Red + yellow onions

▶ NOTES

*This list does not include pantry staples or specific quantities.

Be sure to check the individual recipes for details.


WEEK 1

JOURNAL EXERCISETake a few minutes to jot down your goals for this program. How do you want to feel at the end? Is there anything you hope to shift in your thinking or your habits?

(Complete this exercise in your print pdf.)

Think back to the last time you set a long-term goal.

If you’re like most people, you did great for the first

week, so-so for the second, and you fizzled by the

third. Week four—if you hadn’t abandoned your

goal by then—was probably more about getting

back on the wagon than steadfastly continuing on

your originally scripted path.

It’s not your fault. Long-term goals set their

sights rigidly on the future, but we live in the

present—and the present is full of surprises. So

what’s the answer to setting goals we’ll actually

achieve? It’s both simple and revolutionary:

Think one week at a time.

In more than 25 years of studying human

behavior, I’ve found that the people who

approach challenges this way are the happiest

and most successful. That’s why I launched

barre3 Online, which provides a new workout

and nutrition plan each week—and doesn’t

look a day beyond.

I invite you to apply the one-week-at-a-time

approach to your health and fitness goals. You’ll

be amazed at how easy it is—and how effective

(you can accomplish so much in one week!).

Here are some tips to help you get started:

1 . I F YOU DON’T P LAN I T, THEN I T

WON’T HAPPEN.

Set aside a specific time to sit down and look at

the week ahead. What are your main activities?

Will you be traveling? Is your calendar packed

with events? With all of that in mind, schedule

10 minutes to move every single day. Now look

again: Which days can you go longer? Can you

fit in a 30-minute workout one day? A 60-minute

one? Can you supplement a 10-minute workout

with an energy-boosting walk later in the day?

Think in terms of how exercising and eating well

can fit into your life, not how you can make your

life revolve around them. It’s about planning

healthy and happy into your life: If you don’t

plan it, then it won’t happen.

2 . A L IGN AROUND YOUR PR IOR I T I ES .

NOW SHARE THEM.

Every Sunday, my family and I sit down and

go through our calendars and our priorities

for the week. This not only gets us all on the

same page, but it also helps us support one

another in our goals. For example, I’ve been

meditating twice a day recently. When I let my

family know this is a priority for me, they can

help me make it happen by giving me the time

and space I need to do it—and by holding me

accountable when I’m tempted to skip a

meditation session.

BONUS READ FROM SADIE

WHY ONE WEEK IS ALL YOU NEED TO CRUSH YOUR F ITNESS GOALS

“In more than 25 years of studying human behavior, I’ve found that the people who approach challenges this way are the happiest and most successful.”



3 . WE IGHT YOUR PHYS ICAL ACT IV I TY

TOWARD THE BEG INNING OF THE

WEEK .

One of my barre3 Online clients shared her

mantra, “Never miss a Monday.” I love this

because it gets to a truth about human nature:

We’re driven by momentum. The longer we

wait to start something, the harder it becomes.

But if we start strong, kicking off Monday with

a burner of a workout and nutritious eating, we

begin the week feeling great and we’re more

likely to stay on track for the rest of the week.

4 . LOOK AT THE WEEK AS A WHOLE .

Let’s face it, there are going to be days when

we’re not exactly pillars of good health. That’s

okay. Rather than fall down a shame spiral

when that happens, accept the slip and start

fresh the next day. Your week as a whole will

still be full of exercise and healthy eating, and

that’s what counts—especially if you kick it off

with a strong Monday!

5 . BE N IMBLE .

One of the best things about working in one-

week increments is that it allows you to adjust

your activity to your current needs. Some weeks

we’re bursting with energy and crave intense

exercise sessions, other weeks we’re depleted

and need to move in ways that replenish our

energy. Adjusting our goals one week at a time

gives us the opportunity to plan our exercise

and eating accordingly so we can nourish our

bodies in the best possible way.

6 . CONNECT—WITH YOURSELF

AND WITH OTHERS .

Take time to reflect and connect how your cho-

sen exercise and eating plan makes you feel.

There is great power in learning about how

your choices influence how you feel in your

body. Use this information to plan your week

ahead! I’m so excited for you to discover the

power of one week!



KEEP IN M IND:

Cravings might be creeping in this week. To keep

them at bay, have healthy “fixes” on hand. Our

Donut Holes are a healthy way to satisfy a sweet

tooth. Craving salty and crunchy? Try our Kale

Chips or Curried Cashews.STRONG

W E E K 2

B 3 A L L I N H A N D B O O K 27B 3 S T R O N G / W E E K 2

Tip:Never miss a Monday. Have you ever noticed how getting your week off to

a good, healthy start can make all the difference? Set the tone for your

week by making Monday-morning workouts a regular part of your routine.

WEEK 2

B3 STRONG

MONDAY

NEW WEEKLY

ONL INE WORKOUT



BREAKFAST:

Drink Your Greens

LUNC H:

Sweet Potato

Chickpea + Spinach

Coconut Curry

SNAC K:

Smoky Butternut

Squash Hummus

DINNER:

Basic Balsamic

Marinade

BREAKFAST:

Favorite Granola

LUNC H:

Warm Kale Salad

SNAC K:

Coconut Lime

Amazeballs

DINNER:

Stuffed Butternut

Squash

BREAKFAST:

Almond Banana

Oat Cups

LUNC H:

Carrot + Beet

Slaw With Quinoa

+ Chickpeas

SNAC K:

Kale Chips

DINNER:

Salmon With Pickled

Coriander +

Pomegranate

BREAKFAST:

Overnight Oats With

Cinnamon + Flax

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Coconut Matcha Fudge

DINNER:

Lemon-Olive Chicken

BREAKFAST:

Rosewater Berry

Smoothie Bowl

LUNC H:

Lemon-Olive Chicken

SNAC K:

Curried Cashews

DINNER:

Stuffed Butternut

Squash

BREAKFAST:

Energy Smoothie

LUNC H:

Warm Kale Salad

SNAC K:

Curried Cashews

DINNER:

Moroccan Chicken

Tagine

BREAKFAST:

Savory Oatmeal With

Fried Egg

LUNC H:

Autumn Greens

Panzanella Salad

SNAC K:

barre3 Chocolate

Truffles

DINNER:

Pistachio-Crusted

Tilapia With Sweet

Dijon Glaze



WEEK 2

YOUR GROCERY L IST

Matcha powder

Parsley

Raw cacao powder

Sage leaves

▶ MISC

Nutritional yeast

Rose water

Spinach

Sweet potatoes

Swiss chard


Chickpea flour

Gluten free baguette

▶ PROTE IN



1 whole chicken

Chicken breasts

Eggs

Ground turkey


Salmon fillets

Tilapia fillets

▶ HEALTHY FATS

Macadamia nuts

Raw, unsalted pistachios

Unsweetened coconut cream

▶ HERBS/SP ICES

Carob powder

Cilantro

Fresh ginger




4 varieties of veggies (for DIY salad)

Avocados

Bananas

Beets

Bell peppers

Berries (strawberries, raspberries,

blueberries)

Brussels sprouts

Butternut squash

Carrots

Cherry tomatoes

Crimini mushrooms, or other mushrooms

Cucumbers

Dried apricots

Grapefruits

Green apples

Kale

Lemons

Limes

Parsnips

Pears

Pomegranate seeds

Red + yellow onions

Scallions

Shallots

▶ NOTES




WEEK 2

JOURNAL EXERCISERevis i t the l is t in your commitment le t ter of the people who suppor t you. How have you leaned on them so far? How can you bring them into the mix even more? Do you of fer them the same suppor t they of fer you?


I am sitting here spiraling because I can’t figure

out when I am going to work out today. I’m

craving the mind-clearing energy surge I get after

a barre3 class. I also want to feel organized,

accomplished, and successful—and for me, taking

a class satisfies all three of these wants. So,

why am I not in class? I slept in, so I missed the

early-morning hour when no one wants a piece of

me. My schedule today is jam-packed with

meetings and deadlines that will handcuff me to

my desk. Right after work, I’m on turbo-mom-duty,

juggling carpools, homework, team tryouts, and

dinner. I didn’t manage my time well. Ugh. The

feelings of being a fitness failure are seeping in,

and it’s only 9 a.m. on a Monday.

I have yet to meet a single person who doesn’t

feel like a fitness failure on a regular basis.

We all do. It’s a universal truth. Even the people

you’d least expect—high-performing athletes,

yogis, celebrities, people who run big fitness

companies—struggle with fitness. We are all in

this together.

What we all have in common is that we live

in a culture that makes it challenging to be

healthy. There are all kinds of external reasons

for this—demanding careers, endless sitting, fast

food, stress, trauma, injuries, unrealistic goals,

confusing body-image messages, and more. All

of these forces pull us from our ideal health.

And yet, even though our culture makes it hard

to be healthy, most of us put all the blame on

ourselves when we don’t exercise or eat as well

as we’d like to. Why aren’t we taking care of

ourselves? It isn’t for lack of knowledge; many of

us know how to exercise and eat well. It isn’t for

lack of resources; we’re constantly bombarded

with fitness and diet products and services. And

it isn’t for lack of wanting; we all really want

to be healthier and feel good in our bodies.

Shouldn’t it then be our fault if we don’t take

care of ourselves?

My answer is—no. I do believe that each of us

holds the power to be healthier, happier, and

more balanced. But the struggle to get there is

very real—and it’s not all on us. Accepting that

we live in a culture that’s not always conducive

to healthy, balanced living helps relieve the

pressure we put on ourselves.

So, what do we do? We can’t change this massive

culture we are all inserted into. But we can

create our own mini-spheres of influence. I call

this building your OWN culture of good health.

This is what each barre3 studio symbolizes, but

it can also extend beyond our studios and right

into your life all day long. My mom once told

me, “Surround yourself with people who feed

you.” She didn’t mean literally feed me—though

this helps too! She meant that I should surround

myself with people who support me, nourish me,

and make me stronger, healthier, and happier.

This is the single most powerful piece of advice I


WHY BEING HEALTHY ISN’T ALL ON YOU

“Even the people you least expect—high-performing athletes, yogis, celebrities, people who run big fitness companies—struggle with fitness. We are all in this together.”


have ever received.

Once I tapped into her wisdom, I created a

protective bubble of sorts to help counter all the

forces that pull me away from whole-body health.

In my late 20s I made a conscious choice to

seek out people who supported what I value, like

being in the outdoors, taking fun group-exercise

classes, eating healthy food, traveling, being

silly, having meaningful conversations about

relationships, growing old, reading good books,

parenting, and all the other things that fill me up.

When I started barre3, in 2008, the most

incredible thing happened. My community grew

exponentially. I now have hundreds of people

who support my healthy lifestyle each day, in-

cluding everyone I work with here at barre3. So,

today for example, I plan to lean on my team.

I bet someone would love to have a walking

meeting with me. But even if this doesn’t happen,

someone here will remind me that being healthy

isn’t just about exercising. Someone in my culture

of good health will inspire me to take a deep

breath, laugh at myself, and move forward in a

healthy way.

Chances are, you’ve already begun building your

own culture of good health—perhaps without even

realizing that’s what you’re doing. It’s the friend

who takes barre3 classes with you, the coworker

you walk with to pick up a salad at lunch, the sis-

ter who texts to remind you to take your vitamin D.

I encourage you to keep building, using my mom’s

invaluable advice as your North Star.

And remember: Just as your culture of good

health supports your healthy lifestyle, you support

the cultures of others. Embrace that role. We are

all teachers AND students in this. We’re all here

to learn and discover—and that includes me. It’s

collective empowerment.


“I lost 12 pounds and my entire body changed dramatically. I thought this program was going to be a chore..that I would feel hungry, cranky, and deprived the whole time. I was so wrong. It was actually easy to do! I am shocked by my results because I feel like I didn’t have to try that hard.”

JENNIFER GARTMANB3 c l ien t , FAYETTEVILLE, AR


RES I L IENTW E E K 3

KEEP IN M IND:

One of the trickiest things about committing to

any lifestyle shift is that life as you know it goes

on as usual. There will still be happy hours,

dinner parties, and surprise donuts in the office.

The answer isn’t to avoid these situations, but

to find your own joy in them. Ask the bartender

to whip up a specialty mocktail for you. Bring

barre3 Chocolate Truffles to a party (and watch

how shocked people are to learn they’re made

only with healthy whole foods).

B 3 A L L I N H A N D B O O K 33B 3 R E S I L I E N T / W E E K 3

Tip:We’ve been conditioned to think that rewarding ourselves needs to involve a guilty-pleasure

indulgence (we’re looking at you, chocolate chip cookie). This week, try to find a new way to treat

yourself. Maybe it’s a trip to the spa, or a book you’ve been wanting to read. It doesn’t have to

cost money—a hike with a friend could be just the treat you need, and it’s absolutely free!

WEEK 3

B3 RESIL IENT

MONDAY

NEW WEEKLY

ONL INE WORKOUT



BREAKFAST:

Morning Muesli

LUNC H:

Italian Chickpea Salad

SNAC K:

Kale Chips

DINNER:

Green Chile Posole

BREAKFAST:

The Perfect Green

Smoothie

LUNC H:

Green Chile Posole

SNAC K:

Pumpkin Spice Cookies

DINNER:

Chicken Tikka Masala

BREAKFAST:

Spiced Winter Greens

Smoothie

LUNC H:

Chicken Tikka Masala

SNAC K:

Sweet Potato Fries

DINNER:

Winter En Papillote

BREAKFAST:

Kale, Mushroom, Egg

Scramble With Chicken

Sausage

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Almond Banana

Oat Cups

DINNER:

Curried Butternut

Squash + Peanut Soup

BREAKFAST:

Asparagus + Egg

Skillet

LUNC H:

Warm Kale Salad

SNAC K:

Raw Carrot Cake

Energy Bites

DINNER:

Curried Butternut

Squash + Peanut Soup

BREAKFAST:

Carrot-Ginger Smoothie

LUNC H:

Squash + Black Bean

Quinoa Bowls With

Avocado Dressing

SNAC K:

Smoky Butternut

Squash Hummus

DINNER:

Roasted Chicken

With Pomegranate

+ Herb Salad

BREAKFAST:

Berry Green

Smoothie Bowl

LUNC H:

Roasted Chicken With

Pomegranate + Herb

Salad

SNAC K:

Veggies + hummus

DINNER:

Salmon With Pickled

Coriander +

Pomegranate



▶ HERBS/SP ICES

Cilantro

Fresh basil

Fresh ginger

Fresh mint

Fresh parsley

Mexican oregano

Rosemary

Tarragon

Thyme

▶ MISC

1 jar sundried tomatoes in olive oil

Cacao nibs

Canned tomatillos

Canned whole green chilis

Garam masala

Tomato paste

▶ NOTES

WEEK 3

YOUR GROCERY L IST

Radish sprouts

Raisins

Red cabbage

Red, yellow, and sweet onions

Scallions

Shallots

Sweet potatoes

Swiss chard

Tomatoes

Zucchini


Almond meal

Gluten-free crackers

▶ PROTE IN



Canned hominy

Chicken breasts

Chicken sausage links

Eggs


Salmon fillets



1 leek



Apples

Asparagus

Avocados

Baby portabella mushrooms

Bananas

Bell peppers


blueberries)

Butternut squash

Carrots

Celery stalks

Dates

Fresh garlic

Frozen peas

Jalapeno pepper

Kale

Lemons

Limes

Pears

Poblano chili

Pomegranate seeds

Pumpkin puree




WEEK 3

JOURNAL EXERCISEWhat are three things that give you joy? Do you feel l ike you have enough t ime for these? I f not, how can you make them a prior i ty?


In my 20-plus years in the fitness industry, I’ve

seen what I like to refer to as the “shame spiral”

consume so many of my clients.

Here’s how it goes: Someone misses a couple of

workouts or, in a moment of weakness, polishes

off the pint of Ben & Jerry’s in the freezer. Feeling

like a failure, they let their one slip lead to another,

which leads to another, and suddenly they’re

free-falling down the shame spiral.

Most people think the solution is simply stronger

willpower. Don’t allow the misstep, and you won’t

have to deal with the aftermath, right? Wrong.

The problem is not the slip. Everybody slips. The

problem is letting it define you. The single most

important thing you can do to lead a healthy life

is to learn to forgive a mistake rather than letting it

derail you.

So, how can you avoid going down the dreaded

shame spiral? Adopt a practice I refer to as the

three A’s.:

1. ACKNOWLEDGE YOUR BEHAVIOR.

Simply observe what you are doing: “I’m standing

alone in my kitchen eating ice cream directly from

the carton even though I swore it off just hours ago.”

2. ACCEPT YOUR ACTIONS.

Instead of beating yourself up, be compassionate

with yourself: “Of course I’m eating ice cream. It’s

delicious! I’ve had a long day and I am craving a

sweet reward.”

3. ASK YOURSELF ONE SIMPLE QUESTION.

“What do I really need right now?” Listen to what

you really need in that moment. This exercise isn’t

necessarily going to change your behavior in the

moment, but it will help you stop feeling shameful

about it. It’s an exercise in being self-aware, and it

goes back to the key barre3 philosophy: You are

your own best teacher.

The more you practice the three A’s, the more you’ll

start running through them automatically. And even

if you run through the three A’s and decide to stick

with the ice cream, it’s okay. You have not failed.

I know that sounds odd coming from an exercise

and wellness expert. But life is full of moments

that lead to feelings of guilt and shame (“I ate

too much.” “I shouldn’t have had that last glass

of wine.” “I can’t believe I missed my workout

today.”). My purpose isn’t to add to that guilt and

shame; it’s to help you move beyond it.

Instead of dwelling on one slip, I encourage you to

look at the sum total of your movement and eating.

Skipping a one-hour workout doesn’t mean you

can’t find movement in short bursts throughout the

day. Likewise, a day of indulging doesn’t mean

you can’t pack your plate with greens the next day.

When you’re realistic and compassionate toward

yourself, you’ll be able to miss that workout and

eat those cookies, and then get right back to your

healthy life.


AVOID THE SHAME SPIRAL

“This exercise isn’t neces-

sarily going to change your

behavior in the moment, but

it will help you stop feeling

shameful about it.”


BOUNDLESSW E E K 4

KEEP IN M IND:

Now that you’ve reached the last week of the

program, you might be hyperfocused on the finish

line. Before you cross it, take stock of how you

feel right now. (The “after” questionnaire, on

page 42, will help you!) Appreciating how exercise

and healthy eating affect you will motivate you to

continue them beyond B3 ALL IN.

TH IS WEEK WE’RE GOING GRA IN - FREE !

This is partly because grains can be tricky for some to digest, but even

more so because when we take them out, we replace them with extra

greens—and that’s where the magic happens. Packed with vitamins,

fiber, and antioxidants, greens are nutritional powerhouses.

B 3 A L L I N H A N D B O O K 38B 3 B O U N D L E S S / W E E K 4

Tip:Shake it up. We love a tried-and-true schedule, but sometimes breaking routine can give us

just the energy boost we need. If you’ve been taking classes on the same days and during

the same time slots throughout this program, try something new this week. Who knows,

maybe you’ll find out you’re a 6 a.m.-er at heart!

WEEK 4

B3 BOUNDLESS

MONDAY

NEW WEEKLY

ONL INE WORKOUT



BREAKFAST:


LUNC H:

Spinach, Apple +

Pecan Salad

SNAC K:

Roasted Carrots

With Tahini

DINNER:

Thai Chicken Wraps

BREAKFAST:

Chai Spiced Chia

Seed Parfait

LUNC H:

DIY Salad With

Cilantro Balsamic

Vinaigrette

SNAC K:

Kale Chips

DINNER:

Thai Chicken Wraps

BREAKFAST:


LUNC H:

Harvest Lentil Soup

SNAC K:

Nut butter With

Veggies + Fruit

DINNER:

Lettuce-Wrapped Burgers

With Caramelized

Onions + Mushrooms

BREAKFAST:

Coconut Maca

Smoothie

LUNC H:

Harvest Lentil Soup

SNAC K:

Rosemary Parsnip Fries

DINNER:

Sweet Potato Chickpea

Coconut Curry

BREAKFAST:

Triple Berry Power

Smoothie

LUNC H:

Niçoise Salad

SNAC K:

Nut butter With

Veggies + Fruit

DINNER:

Salmon With

Pickled Coriander +

Pomegranate

BREAKFAST:

Rise + Shine

Smoothie

LUNC H:

Sweet Potato and Black

Bean Turkey Chili

SNAC K:

Kale Chips

DINNER:

Sweet Potato and Black

Bean Turkey Chili

BREAKFAST:

Spiced Winter Greens

Smoothie

LUNC H:

Salmon With

Pickled Coriander +

Pomegranate

SNAC K:

Curried Cashews

DINNER:

DIY Salad With

Cilantro Balsamic

Vinaigrette



WEEK 4

YOUR GROCERY L IST

▶ MISC

Capers

Red curry paste

Romaine lettuce

Scallions

Spinach

Sweet potatoes

Swiss chard

Tomatoes

Dates

Pomegranate seeds

▶ PROTE IN



Canned tuna

Chicken breasts

Eggs

Grass-fed ground beef

Ground turkey

Protein of choice (for DIY salad)

Salmon fillets

▶ HERBS/SP ICES

Cilantro

Fresh ginger

Fresh thyme

Fresh Parsley

Fresh rosemary

Maca powder





Apples

Arugula

Avocados

Baby potatoes

Bananas

Bell peppers


blueberries)

Butter lettuce

Cabbage

Carrots

Cauliflower florets

Cherry tomatoes

Crimini mushrooms, or other variety

Dates

Fennel bulb

Fresh garlic

Jalapeno peppers

Kale

Lemons

Parsnips

Pears

Pomegranate seeds

Red and yellow onions



▶ NOTES


WEEK 4

JOURNAL EXERCISEWhat are three practices from B3 ALL IN that you’d like to continue after the program is over?


Are you hard on yourself when something you

do—or something about your body—isn’t 100%

flawless? As a recovering perfectionist, I can

relate. But here’s the thing—when I think about

the people I love the most, is it because they’re

perfect? Absolutely not. It’s because they’re unique

and joyful and living full, healthy lives. Perfection

is boring, a dead end. Progress is alive and full

of potential. It means we’re always learning, and

that’s more rewarding than picture-perfect abs will

ever be.

This simple shift in thinking, from perfection to

progress, was groundbreaking for me, and I think

it could be groundbreaking for you too. Read on

for my favorite tips to switch your focus for

a happier, healthier body and mind:

EXPAND YOUR DEF IN I T ION OF

HEALTHY. When it comes to whole-body health,

exercise is only part of the equation. Along with

planning your workouts, also think about how

you’ll fuel your body with healthy foods and how

you’ll nourish your mind by connecting with loved

ones anywhere..

KEEP A JOURNAL . Each night of the week, jot

down some quick notes on what you did that day

and how you’re feeling. How did today’s exercise

and eating plan work for you? Were you able to

connect with people? How might you adjust your

plan for next week? Journaling helps us live in the

present and gain perspective on our priorities.

SH I F T YOUR FOCUS INWARD. Instead

of obsessing over how you want to look in your

swimsuit this year, think of how you want your

body to feel. Strong? Confident? Energized? These

intangibles, not a magazine-cover body, are the

things that give us true joy.

F IND THE JOY. There’s nothing like a rigid

goal to take the fun out of exercise. When I told

myself that I had to work out for a certain amount

of time every day, it felt like a chore. But when I

realized that, for me, the joy in exercise comes

from connecting with myself and the people

around me, suddenly I began to crave it. Try

letting go of the numbers and focusing on moving

in a way that brings you joy instead.

Do I ever find myself being pulled back to my for-

mer perfectionist ways? Sure. But when I do, I take

a deep breath and remember to be kind to myself.

That’s what real progress is—cutting yourself a

break and having the perspective to know that

we’re all flawed in a wonderful way.


REPL ACING PERFECTION WITH PROGRESS

“Perfection is boring, a dead

end. Progress is alive and full

of potential.”


http://barre3.com/barre3anywhere

“This has been a life-changing experience. I have never felt better in my own skin. I’m full of energy, I sleep better, I can see my body chang-ing, and my skin is even clearing up (probably from all the water I have been drinking, thanks to the rubber-band trick)!”

EMILY SOUTHWICKB3 Cl ien t , L A JOLL A , CA


GO B3YOND!

B 3 A L L I N H A N D B O O K 44G O B 3 Y O N D

Following the B3 ALL IN workout and nutrition plan probably feels completely

natural to you by this point. (Congrats!) It’s normal to look forward to indulging

a bit once January is over. That’s okay! Just be conscious of how you ease out

of B3 ALL IN. Here are some tips to help you navigate these next couple of weeks.

▶ Nut r i t ionIf you want to reintroduce gluten, dairy, refined sugar, alcohol, or coffee back

into your diet, take it slowly. The best approach is to reintroduce each food

category one at a time so you can take stock of how it affects you and decide

if it’s something you want to continue eating. For example, bring gluten back

into your diet for three days, then remove it for three days and note how you

feel. Then move on to dairy and do the same thing (three days on, three days

off), and then on to the next category.

▶ Exerc i seYou don’t need to keep up the five-workouts-a-week regimen (though if it feels

great to you, by all means carry on!). But you also don’t want to drop from

five workouts to zero the second B3 ALL IN is over. Experiment to find the

number that works for you. Maybe it’s four workouts a week, maybe it’s three

studio workouts plus a 30-minute barre3 Online workout—find the breakdown

that keeps you feeling strong, balanced, and energized, and stick to it.

▶ Look AheadThe best way to continue on the path to healthy living is to set goals for

yourself. But first take time for some simple self-reflections. A practice takes

30 days to become a habit. What habits did you form during B3 ALL IN that

you want to continue? Are you doing your grocery shopping for the week

on Sunday to set yourself up for a week of healthy eating? Are you cooking

whole foods for your family every evening? Have you found your “sweet spot”

for taking class—maybe first thing in the morning or a noon refresh?

▶ S ta r t w i th Februar yHow many workouts do you hope to get in this month? What are your nutri-

tion goals? Can you get mark dates on the calendar to connect with friends

and family? How about some self-care sessions? Jotting down your goals will

help you stay on track.

B3 ALL IN

GO B3YONDease out.

The best way to keep this good thing going? Plan. Start with February. Print out

this calendar and jot down your goals, mark your workouts, and schedule time

to connect with loved ones.

My goals for February are

I plan to work out _____ times per week.

My nutrition goals for this month are

I will connect with myself and others by

B3 ALL IN

PL AN FEBRUARY

FEBRUARY 2017

SUN MON TUES WED

1

85

12

19

26

15

22

3

107

14

21

28

17

24

2

96

13

20

27

16

23

4

11

18

25

THRUS FR I SAT


( we are so proud of you)

Remember that questionnaire you filled out at the beginning of B3 ALL IN? It’s

back! Today, take a few minutes to answer the prompts below. They’re exactly

the same as the prompts from your original questionnaire, but we have a feeling

your answers will be completely different!

My energy lately has been

My body feels

When I wake up, the first thing I want to do is

When I think of exercise, I feel

When I feel a dip in energy, my go-to fix is

My biggest food/drink cravings are

By the end of the day, I feel

I think the hardest thing about B3 ALL IN was

B3 ALL IN

QUESTIONNAIRE after.

B 3 A L L I N H A N D B O O K 47B 3 A L L I N Q U E S T I O N A I R E : A F T E R

KEEP THIS GOOD THING GOINGa c los ing le t te r f rom Sadie L inco ln

You did it! If you stuck with B3 ALL IN all month long, I have

no doubt you feel incredible right now. Your body is strong,

your energy is up, and your mind feels clear and centered.

Pretty amazing, right?

Now what? Traditional programs might have you step on the

scale, take your measurements, and wish you well on your

way out the door. Not us. The goal of B3 ALL IN isn’t to help

you live healthy for a month, it’s to help you live healthy for

life. Whole-body health is a practice, not a one-and-done

kind of thing.

So how can we keep that practice going strong? Use the

tools you learned from B3 ALL IN. Schedule your workouts

in advance, and treat them like any important appointment.

Nourish your body with whole foods. Make it a point to con-

nect—with yourself and with others—on a regular basis. And

if you haven’t signed up for b3 Online yet, this is the perfect

time to get started. With 250-plus streamable workouts

ranging from 10 to 60 minutes, along with brand new weekly

workouts every Monday, b3 Online makes it so easy to stay

strong, wherever you are.

I’m so grateful that you joined us for B3 ALL IN, and I can’t

wait to hear your stories. Email us at [email protected]

to share your B3 ALL IN experience—and keep your eye out

for our Share Your Story winner, whom we’ll announce on

February 22. Maybe it will be you! And if not, let’s be honest,

you’ve already won—feeling strong, centered, and full of

energy is the ultimate reward!

Warmly,

Sadie Lincoln


mailto:shareyourstory%40barre3.com%20?subject=

“I achieved a lot more than I expected. I feel fit, more confident, and I am sleeping better. I also feel physically, mentally, and emotionally stronger, not to mention being down nine pounds. Adapting my habits and lifestyle to find more bal-ance has also transformed my connection with my hus-band, family, and friends. This has been a wonderful start to the healthy and happy lifestyle I now crave.”

ALLIE HUEYbarre3 Onl ine Cl ien t

B 3 A L L I N H A N D B O O KS E C T I O N 50

breakfastpg. 52

lunchpg. 64

snackpg. 77

dinnerpg. 86

B3 ALL IN

RECIPE INDEXAl l rec ipes and grocer y l i s t s a re ava i lab le on l ine a t barre3.com.

75%

VEGGIES + L IMITED FRUIT

15%

PROTEIN

10%

WHOLEGRAINSor more veggies !

*and heal t hy fa t s

PORTION RX

B 3 A L L I N H A N D B O O K 51R E C I P E I N D E X


B3 ALL IN

BREAKFASTBREAKFAST

RISE + SHINE SMOOTHIEMAKES ▶ 1 serving TAKES ▶ 5 minutes

INGRED IENTS ▶

1 cup frozen blueberries

1 banana (ripe)

1 cup spinach/kale

1 Tbs. almond butter

1 Tbs. maple syrup (pure)

1 Tbs. flax seed

½ tsp. cinnamon

1 cup water

INSTRUCT IONS ▶

1 . Place all ingredients in a high-speed blender

and whirl away until smooth.

We are so glad that Andrea Bemis has shared her go-to smoothie with us! Her blog Dishing Up the

Dirt is one of our favorites here at barre3. Andrea and her husband are organic vegetable farmers,

at their Tumbleweed Farm, in Hood River, OR, and they love this smoothie because it’s packed with

protein and vital nutrients to keep them full and energized for a long morning out in the fields. Enjoy!

B 3 A L L I N H A N D B O O K 52R E C I P E I N D E X : B R E A K F A S T

BREAKFAST

BERRY GREEN SMOOTHIE BOWLMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

2 cups frozen zucchini

1 cup berries, (mix of blue and black or one

or the other)

1 cup kale, (chopped and tightly packed)

2 Tbs. chia seeds


1½ cups almond milk

Extra berries, cacao nibs, and shredded

coconut (as garnish)

This creamy, dreamy smoothie bowl will take good care of you and leave you feeling satisfied. The

kale provides you with your daily vitamin A needs, and the zucchini, berries, and cacao nibs inject

a powerful antioxidant immune boost! Recipe courtesy of Alison Wu, recipe developer and food stylist.

INSTRUCT IONS ▶

1 . In a high-speed blender, blend all ingredients on

medium until smooth.

2 . Split the contents of the blender into 2 bowls.

Garnish with more berries, cacao nibs, and

shredded coconut.

BREAKFAST

DRINK YOUR GREENS SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

We consider this smoothie an excellent antidote to the many indulgences of holiday celebrations.

Think of it as a great big glass of healing whole foods! It contains fantastic fiber levels, liver sup-

port, and antioxidants to clean out your system. You can’t not feel amazing after downing this drink.

Recipe courtesy of Alison Wu, recipe developer and food stylist.

INGRED IENTS ▶

1 cucumber, (peeled and roughly chopped)

2 green apples, (cores removed and sliced)

2 small handfuls of spinach

4 Tbs. shelled hemp seeds

2 Tbs. ground golden flax seeds

2 Tbs. parsley, (loosely packed, or

a hand-ful)

Juice from 1 small lemon

1 to 2” -inch piece of ginger

½ cup of almond milk

3 ice cubes

Parsley, lemon, hemp seeds (as garnish)

INSTRUCT IONS ▶



2 . Garnish with a sprig of parsley, a lemon slice,

and some sprinkled hemp seeds.


BREAKFAST

GOLDEN MILK SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

2 frozen bananas

¼ cup almond butter

1 Tbs. chia seeds

2-inch piece fresh turmeric

2-inch piece fresh ginger

1 tsp. ground turmeric

1 vanilla bean (seeds only, or 1 tsp.

vanilla extract)

¼ tsp. cinnamon

1½ cups almond milk

3 ice cubes

Optional:

3 dates

¼ tsp. astragalus powder

¼ tsp. chaga powder

Bee pollen (for garnish)

If you are suffering from aches and pains, this rich, creamy smoothie is for you. It contains turmeric,

one of nature’s natural anti-inflammatories, and ginger, which increases circulation for tissue heal-

ing. We like to drink this one after a challenging barre3 workout. Recipe courtesy of Alison Wu,

recipe developer and food stylist.

INSTRUCT IONS ▶



2 . Serve sprinkled with bee pollen. Enjoy!

BREAKFAST

COCONUT + MACA SHAKEMAKES ▶ 2 servings TAKES ▶ 5 minutes

Boost your mood and energy levels with the earthy maca root in this winter-spiced smoothie. Recipe

courtesy of Alison Wu, recipe developer and food stylist.

INGRED IENTS ▶

2½ bananas


3 Tbs. extra virgin coconut oil

2 Tbs. chia seeds

¾ tsp. maca powder

¼ tsp. ground cardamom

¼ tsp. freshly grated nutmeg

½ cup coconut milk

4 ice cubes

Dried coconut chips or shredded

coconut (as garnish)

INSTRUCT IONS ▶



2 . Garnish with dried coconut chips or shredded

coconut, and enjoy!


BREAKFAST

CACAO COCONUT MACA SHAKEMAKES ▶ 1 serving TAKES ▶ 5 minutes

INGRED IENTS ▶

6 oz. coconut water

2 Tbs. unsweetened shaved coconut

1 handful spinach leaves

1 small frozen banana

1 Tbs. cacao powder

1 Tbs. raw almond butter

1 Tbs. flax seeds

1 tsp. maca powder

Dash of cinnamon

Pinch of sea salt

3-4 ice cubes

*optional: 1 tsp. honey or

3 Medjool dates (pitted; optional)

Don’t let the chocolate fool you! This shake is not only creamy and delicious, it’s loaded with super-

foods to boost your metabolism and energy. Maca—a root grown high in the Andes—supports your

ability to adapt to daily stressors. Maca and cacao are both rich in antioxidants, amino acids, and

minerals such as calcium and iron. Blend in the benefits of coconut to reduce appetite, enhance

brain function, and improve cholesterol levels.

INSTRUCT IONS ▶


and blend on medium until mostly combined.

Blend on high for an additional minute or until

completely smooth.

2 . Serve sprinkled with shaved coconut, chia seeds,

and Maldon sea salt. Enjoy!

BREAKFAST

GREEN DETOX SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

This refreshing smoothie gets things moving within your digestive system to help you beat bloat.

Cinnamon and ginger increase circulation, while parsley acts as a mild diuretic to help reduce

excess water retention. The hemp hearts and ground flax seeds are not only a great source of

complete protein and healthy fiber, but they also feed your good gut bacteria. As an added bonus,

the balanced nutrition in this smoothie makes it an easy meal on the go.

INGRED IENTS ▶

2 cups almond milk

1 pear (or apple)

1 frozen banana

1 knob fresh ginger

2 Tbs. hemp hearts

1 cup parsley

1 cup spinach

1 Tbs. chia or flax seeds

1 tsp. vanilla

1 tsp. cinnamon

Several ice cubes (if you like it colder)

INSTRUCT IONS ▶

1 . Place all ingredients into a high speed blender

and whirl away until smooth and creamy.


BREAKFAST

ROSEWATER BERRY SMOOTHIE BOWLMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

1 banana

2 cups frozen berries

3 Tbs. ground flaxseeds

2 tsp. rose water (you can usually find this in

the baking or ethnic foods aisle at your local

specialty foods grocery store)

¼ cup unsweetened almond milk

¼ cup fresh berries

½ tsp. honey

½ Tbs. hemp hearts or sunflower seeds

The combination of rosewater and berries in this refreshing smoothie bowl doesn’t just taste

amazing—it also gives you a power boost! And bonus points for the other health benefits that this

bowl serves up, like protecting cells from sun exposure. Try this recipe after a barre3 workout to

maximize your post-workout energy. Recipe courtesy of Sherrie Castellano, chef and founder of

With Food + Love.

INSTRUCT IONS ▶

1 . Combine the banana, frozen berries, flax

seeds, rosewater, and almond milk in a blender

and blend until smooth. Garnish with fresh

berries, honey, and buckwheat groats, if you

desire. Serve immediately.

BREAKFAST

ENERGY SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

2 pears

Handful of greens, such as spinach or romaine

2 cups water

1 Tbs. flax seeds

1 Tbs. hemp seeds (optional)

Dash vanilla extract

Pinch sea salt

2 Medjool dates (pitted) or several drops of

liquid stevia (to taste)

This smoothie works double duty. We love to whip it up for breakfast, and then we keep the

leftovers in a Mason jar for a quick energy boost later in the day. Recipe courtesy of Andrea

Livingston.

INSTRUCT IONS ▶


and blend until smooth.


BREAKFAST

THE PERFECT GREEN SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

1 banana (the riper the better)

2 Pink Lady apples

2 cups kale (raw, stems removed)

2 Tbs. flax seeds (ground)

4 Tbs. sunflower butter

2 Tbs. pure maple syrup

2 cups almond milk, unsweetened

Not only is this smoothie ridiculously healthy, but chef and farmer Andrea Bemis claims it’s one

of the tastiest she’s ever made. It’s loaded with fiber for healthy digestion, protein to sustain your

energy, and vitamin C to keep the doctor away. Recipe courtesy of Andrea Bemis, chef/writer of

Dishing Up the Dirt and owner of Tumbleweed Farm, in Hood River, OR.

INSTRUCT IONS ▶

1 . Blend everything together and enjoy!

BREAKFAST

SPICED WINTER-GREENS SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

1 banana (we love to use frozen bananas)

2 pears

2 cups raw kale (stems removed)

2 Tbs. flax seeds (ground)

2 Tbs. chia seeds


3 dates (optional)

2 cups unsweetened almond milk

1 tsp. ginger (minced)

1 tsp. cinnamon

8-10 ice cubes

Add cold water to adjust consistency if needed.

This yummy smoothie is a total workout booster. It’s loaded with fiber to aid digestion, protein for

increased stamina, and electrolytes to support your muscles. As an added bonus, the cinnamon and

ginger stimulate circulation to give you a healthy glow. After breakfast, put the leftovers in a Mason

jar for an energizing post-workout snack. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶

1 . Blend everything together and enjoy!


BREAKFAST

TRIPLE-BERRY POWER SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

½ frozen banana

1¼ cups mixed blueberries, blackberries, and

strawberries

½ avocado

½ cup spinach

2 Medjool dates (pitted and roughly chopped)

2 Tbs. chia seeds

1¾ cup unsweetened almond milk

¼ tsp. ground cinnamon

1∕8 tsp. ground nutmeg

Pinch of fine sea salt

Need a great post-workout replenisher? This smoothie is packed with electrolytes for muscle recov-

ery, including calcium, magnesium, and potassium. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶


and whirl away until smooth.

BREAKFAST

CARROT-GINGER SMOOTHIEMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

1 cup carrot, grated

½ cup full-fat coconut milk (from the can)

1 cup unsweetened almond milk

1½ tsp. freshly grated ginger

1 frozen banana

2 Tbs. flax seeds

3 dates (pitted and chopped)

3 Tbs. sunflower-seed butter

1 tsp. ground cinnamon

1∕8 tsp. ground nutmeg

Shredded unsweetened coconut flakes

(for topping)

This smoothie is your digestive system’s best friend. The ginger stimulates digestive organs to

secrete enzymes, the coconut milk is antiparasitic, the ground flaxseeds heal the gut lining, and the

dates provide a healthy dose of fiber. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶

1 . Place all ingredients in a high-speed

blender and whirl away until smooth. Serve

with shredded coconut flakes and enjoy.


INGRED IENTS ▶

1½ Tbs. extra-virgin olive oil or ghee

1 bunch scallions, white and light green

parts only, finely chopped

1 cup baby Portobello mushrooms, roughly

chopped

1 small bunch lacinato kale, tough stems

removed and finely chopped

6 farm fresh eggs

1½ tsp. dried oregano

4 pre-cooked chicken sausage links, cut into

¼-inch slices

Salt + pepper, to taste

Favorite hot sauce, to taste

INSTRUCT IONS ▶

1 . Heat the olive oil or ghee in a large

skillet set over medium heat. Add the

We love to include meaty mushrooms in our meals because they support our immune system and

help our bodies handle stress. (This makes them a great pick to eat at the start of the fall flu season.)

Try baby Portobello mushrooms in this healthy scramble. We like to serve it with chicken sausage on

the side as a filling weekend breakfast. Recipe courtesy of Andrea Bemis.

scallions and mushrooms and cook, stirring occa-

sionally, until fragrant and soft, about 3 minutes.

Add the kale and continue to cook, stirring occa-

sionally, until the kale turns bright green, about 2

minutes. Reduce the heat to medium-low.

2 . Crack the eggs into a bowl and add the orega-

no. Whisk well and slowly pour the eggs into the

skillet with the veggies. Lightly scrambled them

into the veggies using a spatula, and cook until

desired doneness. Season to taste with salt and

pepper.

3 . While the eggs are cooking, heat a grill pan

over medium-high heat. Add the slices of chicken

sausage and heat, turning once, until grill marks

appear and they are lightly charred on each

side, about 2 minutes per side.

4 . Divide the eggs and veggies among four plates.

Serve with the sausage and a drizzle of your

favorite hot sauce and enjoy!

BREAKFAST

KALE, MUSHROOM + EGG SCRAMBLE WITH CHICKEN SAUSAGE

MAKES ▶ 4 servings TAKES ▶ 15 minutes

INGRED IENTS ▶

6-8 stalks asparagus, tough ends trimmed

1½ Tbs. olive oil

¼ tsp. salt

¼ tsp. crushed red pepper

4 eggs

Ground pepper to taste

INSTRUCT IONS ▶

1 . In a bowl, toss the asparagus with ½ Tbs. olive oil,

salt, and crushed red pepper flakes crushed red

pepper. Heat a 10-inch cast-iron skillet (or regular

skillet) over medium heat. Add the asparagus and

cook until tender, tossing a few times during cooking

(about 5 minutes).

2 . Spread the asparagus out in the skillet and

crack the eggs in the center of the pan over the

asparagus. Cover the pan and cook until the

egg whites are set and the yolks are to desired

consistency (anywhere from 4-10 minutes).

3 . Serve with fresh black pepper.

BREAKFAST

ASPARAGUS AND EGG SKILLETMAKES ▶ 2 servings TAKES ▶ 15 minutes

We love eggs for breakfast! The protein supports blood sugar, keeping your energy up until your

next meal, and the choline and cholesterol in the yolk support brain health. In this recipe, the fatty

acids in the eggs helps the body absorb the fat-soluble Vitamin A in the asparagus, and the asparagus

provides fiber to help digest the eggs. Recipe courtesy of Andrea Bemis


BREAKFAST

CHAI SPICED CHIA SEED PARFAITMAKES ▶ 2 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

¼ cup chia seeds

1 cup unsweetened almond milk

4 tsp. pure maple syrup, divided

1 large apple

½ tsp. ground cinnamon

1∕8 tsp. ground ginger

Pinch ground cardamom

½ tsp. vanilla extract

¼ cup slivered toasted almonds

When you need to satisfy a sweet tooth, serve these chai-spiced chia seed parfaits. The topping tastes

like a delicious apple pie, and the pudding beneath offers a creamy texture and plenty of nourishment

thanks to the addition of chia seeds. These tiny seeds are a complete source of protein and a great

source of anti-inflammatory omega-3 fatty acids. They’re high in filling fiber too. Be sure to start the

pudding the night before so the seeds have time to soak! Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶

1 . In a small bowl, combine the chia seeds, almond

milk, and 3 tsp. of the maple syrup. Stir well,

then divide into 2 small bowls or glass Mason

jars. Cover the jars or bowls and refrigerate

overnight.

2 . The next morning, chop the apple into small

chunks and combine with the cinnamon, ginger,

cardamom, and vanilla extract in a small bowl.

Taste the apples and adjust the spices if needed.

Divide the spiced apples between the bowls and

top with the slivered almonds. Drizzle with the

remaining tsp. maple syrup and serve.

BREAKFAST

OVERNIGHT OATMEAL BERRY PARFAITMAKES ▶ 2 servings TAKES ▶ overnight

INGRED IENTS ▶

½ banana (large, mashed)

12 oz. (1.5 cups) yogurt (plain, whole-milk)

2∕3 cup old-fashioned oats (uncooked)

2 tsp. chia seeds

1 tsp. cinnamon

½ tsp. vanilla extract

¼ cup almond milk (unsweetened)

Stevia (to taste, optional)

1 cup mixed berries (frozen)

¼ cup almonds (chopped)

As a functional nutritionist, Katie Kahn knows she needs fast, nutrient-dense meals to keep her and her

four children moving all day. Her solution: this yummy make-ahead parfait, full of protein, healthy fats,

and fiber. Recipe courtesy of Katie Kahn, functional nutritionist. Katie guides individuals to practice

balanced nutrition in combination with smart fitness habits, such as barre3.

INSTRUCT IONS ▶

1 . In a medium bowl, mash banana with a fork

until only mostly smooth.

2 . Add yogurt, oats, chia seeds, cinnamon, vanil-

la, and almond milk. If needed, add a dash of

stevia for sweetness.

3 . In a tall glass (or a glass to-go container), lay-

er yogurt mixture in thirds with frozen mixed

berries and nuts.

4 . Refrigerate overnight and enjoy for breakfast,

perfectly chilled!


BREAKFAST

FAVORITE GRANOL AMAKES ▶ 8 servings TAKES ▶ 45 minutes

Your whole family will love this delicious granola recipe! It’s a much healthier option than store-

bought granola. Enjoy it with almond milk, coconut milk, or full fat greek yogurt in the morning, and

alone as a grab-and-go snack later in the day. Thanks to Functional Nutritionist Andrea Nakayama,

from Replenish PDX, who contributed this recipe to barre3.

INGRED IENTS ▶

3-4 cups rolled oats (gluten-free)

½ cup sunflower seeds (raw)

½ cup nuts (chopped walnuts or pecans

work great)

¼ cup sesame seeds

½ cup organic virgin coconut oil (gently melted)

1 tbsp. carob powder (adds a sweet and

malty flavor; if you can’t find it, no worries!

Just omit it.)

1 tsp. cinnamon

½ cup coconut sugar, brown rice syrup, or

scant ½ cup raw honey

½ tsp. sea salt

½ cup unsweetened coconut (shredded)

½ cup raisins

½ cup dates (chopped)

½ cup dried unsweetened cranberries

INSTRUCT IONS ▶

1 . Preheat oven to 350 degrees Fahrenheit.

2 . In a large bowl, mix together the oats, sunflower

seeds, nuts, and sesame seeds.

3 . In a medium bowl, whisk together the oil, carob

powder, cinnamon, sweetener, and salt. Add this

mixture to the large bowl, and combine well.

4 . In a lasagna pan or on two flat cookie sheets,

spread the mixture evenly and bake for 15-20 min-

utes, until the top layer is browned. Then, flip/mix

with a spatula and place back in oven for another

8-10 minutes. Remove from oven. The mixture will

be moist, but will dry and harden as it cools. Mix

in dried fruit ingredients and let cool, stirring every

so often to prevent clumping. Store in an airtight

container. (Alternately, you can place all initial

ingredients in a slow cooker or crock pot on low

overnight and add the fruit in the morning. This is

one of my favorite time savers!)

BREAKFAST

ALMOND-BANANA OAT CUPSMAKES ▶ 12 servings TAKES ▶ 2 hours

INGRED IENTS ▶

2 ½ cups rolled oats

2 Tbs. ground flaxseed

½ cup slivered almonds

½ tsp. salt

1∕3 cup pure maple syrup


¼ cup coconut oil (softened)

1 very ripe banana (mashed well)

1 ½ tsp. almond extract

Sliced strawberries (for topping each muffin;

optional)

INSTRUCT IONS ▶


In a large mixing bowl combine the

oats, ground flaxseed, slivered almonds,

and salt.

We love oats as a superfood for their high content of fiber, protein, B vitamins, iron, and magne-

sium. Try them in these tasty little cups for a pre- or post-workout snack. Your kids will love them,

too! Recipe courtesy of Andrea Bemis, chef/writer of Dishing Up the Dirt and owner of Tumbleweed

Farm, in Hood River, OR.

2 . In a medium bowl combine the maple syrup and

almond butter. Place in the microwave on high

for 45 seconds (or until the syrup is bubbling

and the mixture is easy to blend). Add the coco-

nut oil, mashed banana, and almond extract.

3 . Mix the dry ingredients with the wet ingredients.

Cover the bowl with a towel and place the mix-

ture in the refrigerator for one hour to set.

4 . Grease a standard-size muffin pan with a little

oil. Scoop the dough evenly between the cups

and lightly press down with your hands to

smooth out the tops. Place a sliced strawberry on

top of each muffin (optional) and put in the oven.

Bake for 10 to 15 minutes, or until the cups are

lightly golden on the edges.

5 . Remove from the oven and let cool for 5 minutes

before using a butter knife to loosen them from

the pan. Cool completely before storing in an

airtight container at room temperature. These

can be frozen for up to one month.


BREAKFAST

SAVORY OATMEAL WITH FRIED EGGMAKES ▶ 2 servings TAKES ▶ 20 minutes

INGRED IENTS ▶

1 cup old-fashioned oats (gluten-free, if preferred)

½ scallion

3 Tbs. extra-virgin olive oil (divided)

1∕8 tsp. crushed red pepper flakes

6 ounces mixed mushrooms (such as shiitake,

chanterelle, or button, roughly chopped)

1 cup spinach

2 Tbs. low-sodium tamari or soy sauce (plus

more for serving)

2 eggs

1 Tbs. sesame oil

Minced cilantro (for serving)

INSTRUCT IONS ▶

1 . In a large saucepan, bring 2 cups of water

to a boil. Add the oats, reduce the heat to

low, cover, and simmer until fully cooked,

If you’ve only ever eaten oatmeal with raisins and cinnamon, this savory version will introduce you to

a whole new world of possibilities. The oats and spinach provide fiber to stabilize your blood sugar,

while the olive oil and sesame oil offer healthy fats. Topped with a protein-rich egg, this hearty break-

fast bowl has become our favorite thing to eat before a fall adventure or marathon workday.

about 10 minutes. (Times will vary depending

on your specific brand of oats.)

2 . Meanwhile, in a medium skillet set over medium

heat, warm 1½ Tbs. of the olive oil. Add the scal-

lions and crushed red pepper flakes. Cook, stir-

ring often, until the scallions start to soften, about

4 minutes. Add the mushrooms and continue to

cook, stirring often, until the mushrooms start to

soften and brown, about 8 minutes. Reduce the

heat to low and stir in the spinach and tamari

sauce. Cook, stirring often, until the spinach wilts,

about 1 minute. Remove the skillet from the heat.

3 . In a small skillet set over medium heat, warm the

remaining 1½ Tbs. olive oil. Crack the eggs into

the skillet and cook until the whites are set and the

yolks are to your liking, about 5 minutes.

4 . Divide the oats between two bowls. Top with

the mushroom-spinach mixture and drizzle with

the sesame oil and additional tamari sauce. Top

each bowl with a fried egg and garnish with the

cilantro and pepper. Serve immediately.

BREAKFAST

MORNING MUESLIMAKES ▶ 1 serving TAKES ▶ 5 minutes

INGRED IENTS ▶

½ cup rolled oats, gluten free

1-2 Tbs. walnuts (raw)

1 Tbs. unsweetened coconut flakes (optional)

1 Tbs. flax seed meal

½ cup organic berries

Sprinkle of cinnamon and nutmeg (optional)

Top with a little milk (unsweetened coconut,

almond or hemp milk)

One of the first things functional nutritionist Andrea Nakayama taught us is that eating breakfast within

an hour of waking up is the best way to kickstart your energy. But don’t eat just any breakfast! Go for

dishes with protein, healthy fat, and lots of fiber, like this muesli. Recipe courtesy of Julia Sarver.

INSTRUCT IONS ▶

1 . Combine first six ingredients in a bowl.

2 . Top with milk, and enjoy.

Note: You can also pour 4 ounces of boiling

water over the meal if you want to create an

oatmeal-like breakfast.


BREAKFAST

OVERNIGHT OATS WITH CINNAMON + FLAX

MAKES ▶ 4 servings TAKES ▶ overnight

INGRED IENTS ▶

2 cups oats

4 cups unsweetened almond milk (or pre-

ferred milk of choice)

1∕8 tsp. sea salt

1 tsp. cinnamon (¼-½ tsp. per bowl)

2 Tbs. ground flax seeds (1 Tbs. per bowl)

1 tsp. maple syrup per bowl

This overnight oats recipe is a family favorite, and because it’s a quick and hearty source of protein

and fiber, it’s also a health superstar. We love how the ground flax seeds become smooth and creamy

like the oats. Disguised by the cinnamon, they are an easy way to sneak a little extra protein into your

child’s breakfast. Recipe courtesy of Sherrie Castellano, Chef, and Founder of With Food + Love.

INSTRUCT IONS ▶

1 . In a glass bowl combine all the ingredients to-

gether and stir. Cover and refrigerate overnight.

2 . To serve: Mix 1 cup of overnight oats with ¼

teaspoon cinnamon and 1 tablespoon flax seeds.

This delicious and nutritious meal is equally

good warmed up or eaten cold. Drizzle with a

teaspoon of maple syrup and a splash of more

milk if desired.

BREAKFAST

GRAIN-FREE NUTT Y GRANOL AMAKES ▶ 1 ½ quarts TAKES ▶ 1 hour

Since nuts and seeds all on their own embody the barre3 protein, fat, and fiber food-balance ideal,

this granola is a smashing way to kickstart your day. Baking the nuts helps break down the nut-cell

walls, making them easier to digest. You may add your favorite dried fruits and coconut flakes for

a balanced on-the-go breakfast or snack. Recipe courtesy of Ashley Marti, chef, food stylist, and

founder of Local Haven.

INGRED IENTS ▶

1 cup chopped almonds

1 cup chopped hazelnuts

1 cup chopped walnuts

½ cup pumpkin seeds

½ cup sunflower seeds

1 Tbs. flax seeds

1 Tbs. sesame seeds

½ cup coconut flakes

1 cup mixed dried fruit chopped (apricots,

plums, cherries, raisins; chopped)

Zest of 1 orange

3 Tbs. maple syrup

1 Tbs. honey

2 Tbs. coconut oil

INSTRUCT IONS ▶


2 . Mix all nuts, seeds, coconut flakes, fruit, and

orange zest in a large bowl. Slowly pour the

maple syrup, honey, and coconut oil over the

nuts and fruit. Be sure to stir the mixture while

pouring to evenly coat everything. Lay parch-

ment down on a baking tray to prevent sticking.

3 . Spread the granola on the tray as evenly as pos-

sible. Bake for about 45 minutes or until golden

brown. Every 10 minutes stir the mixture on the

tray to ensure evening caramelization.

4 . Let cool for two hours or overnight on the tray,

then break up and store in an airtight jar.


B3 ALL IN:

LUNCH

INGRED IENTS ▶

3 varieties salad lettuces: arugula, belgian

endive, butter lettuce, cabbage (red, green

napa, savoy), curly endive, dandelion,

mesclun, mizuna, mustard greens, radic-

chio, red leaf lettuce, romaine, spinach,

watercress

4 fresh veggies avocado, beets (steamed

or grated raw), broccoli (raw or gently

steamed), carrots, celery, cucumber, fennel

bulb (chopped or sliced), herbs (chives,

parsley, oregano, mint, cilantro, dill),

radishes, seeds (raw sunflower, pumpkin, or

sesame), snap peas, spring onions, sprouts

1 Protein Source: chicken, fish, hard-boiled

egg, legumes, nuts, or seeds

2 cloves garlic (peeled)

½ cup cilantro

¼ cup balsamic vinegar

Pain and symptoms of inflammation can be quelled by the continued use of cilantro, which is known

for its anti-inflammatory properties. What better way to eat it than blended in a dressing for a salad

of your choosing? If you haven’t picked out cilantro before, look for fresh leaves that are vibrant and

deep green in color. You may find it looks quite similar to parsley. My whole family loves this dressing!

2 tsp. Dijon mustard

½ tsp. sea salt

1 cup olive oil

Juice of half a lemon

INSTRUCT IONS ▶

1 . Add garlic, cilantro, vinegar, Dijon, sea salt,

olive oil, and lemon juice to a blender and pulse

to blend.

2 . Taste and add more lemon and salt, if desired.

3 . Pour over mix of lettuce and veggies, and enjoy!

LUNCH

DIY SALAD + CILANTRO BALSAMIC VINAIGRETTE


B 3 A L L I N H A N D B O O K 64R E C I P E I N D E X : L U N C H

INGRED IENTS ▶

2 Tbs. olive oil

1 pound free-range organic ground turkey

1 1 medium-large sweet potato (scrubbed

and cut into ¼-inch chunks)

1 large yellow onion (diced)

1-2 jalapeño peppers (seeded and diced)

4 cloves garlic (minced)

2 Tbs. chili powder

2 tsp. ground cumin

½ tsp. crushed red pepper

½ tsp. fine sea salt

¼ tsp. black pepper

Two 15 oz. cans organic black beans

(rinsed and drained)

One 15 oz. can diced tomatoes (with juice)

3 cups water

4 tsp. fresh lime juice

¼ cup fresh cilantro (minced for serving)

INSTRUCT IONS ▶

1 . Heat oil in a Dutch oven over medium-high heat.

Add turkey and cook, breaking it up with a

wooden spoon until the meat is no longer pink,

about 5 minutes.

2 . Stir in sweet potato, onion, and jalapeños. Cook,

stirring often, until the onion and jalapeño begin

to soften, about 4 minutes. Stir in the garlic,

chili powder, cumin, red-pepper flakes, salt, and

pepper. Cook for about 3 more minutes, until all

the flavors melt together.

3 . Add black beans, tomatoes with their juices, and

water. Bring mixture to a simmer. Cover the pan

and cook until chili has thickened and potatoes

are completely tender, about 20-25 minutes.

4 . Serve chili in bowls with a squeeze of fresh lime

juice, minced cilantro, and jalapeño slices. Sprinkle

with additional salt and pepper if needed.

LUNCH

SWEET POTATO + BLACK-BEAN TURKEY CHILIMAKES ▶ 4 servings TAKES ▶ 35 minutes

This hearty chili won’t just warm you up—it will also put you in a mellow mood! The turkey and black

beans contain high levels of the amino acid tryptophan, which the body converts to the feel-good

neurotransmitter serotonin and the sleep hormone melatonin. Recipe courtesy of Andrea Bemis.

INGRED IENTS ▶

1 cup quinoa

2 Tbs. chickpea flour (or other flour)

½ tsp. ground cumin

2 tsp. lemon zest

Dash fine sea salt

Dash black pepper

2 large chicken breasts (about 1½ pounds)

2 Tbs. grapeseed oil (or olive oil)

1 small yellow onion (diced)

1 cup pitted green olives

1 cup cooked chickpeas

1 Tbs. fresh lemon juice

½ cup low-sodium vegetable stock

½ cup parsley (roughly chopped)

INSTRUCT IONS ▶

1 . Place 1 cup quinoa with 2 cups water in

a saucepan. Bring to a boil. Reduce heat,

cover, and simmer until quinoa has absorbed the

liquid and can easily be fluffed with a fork, about 15

to 18 minutes.

2 . Mix the flour, cumin, and lemon zest on a plate.

Sprinkle with a little salt and pepper. Pat the

chicken dry with a paper towel and dredge in

the flour mixture.

3 . In a large skillet, heat 1 Tbs. of the grapeseed

oil over medium-high heat. Add the chicken and

cook for about 2 minutes per side (or until lightly

browned). Transfer chicken to a plate.

4 . In the same skillet, heat remaining 1 Tbs. of oil.

Add the onion and cook until soft. Stir in the olives,

chickpeas, lemon juice, vegetable stock and parsley.

Bring the mixture to a boil (adding more stock if

necessary). Return the chicken to the pan, nestling it

into the vegetables. Reduce the heat to low and cook,

covered, until the chicken is cooked through, about 5

to 7 minutes.

5 . Divide cooked quinoa and chicken among four

plates and serve.

Want to wow your dinner guests? This Mediterranean-inspired dish will do the trick, thanks to its zesty

flavor and gorgeous presentation. Added bonus: The healthy oils and olives make it a highly anti-in-

flammatory meal. Recipe courtesy of Andrea Bemis.

LUNCH

LEMON-OLIVE CHICKENMAKES ▶ 4 servings TAKES ▶ 1 hour


LUNCH

ROOT VEGGIE TACOS WITH CILANTRO SALSA VERDE


Spread a little immune-support love at your next cocktail party by serving up these mini tacos, which

are packed with vitamins A and C. The vitamin A in the recipe’s colorful root veggies acts as an

antiviral, and the vitamin C in the turnips, cabbage, and parsnips boosts the immune system, making

these tacos delicious weapons against all those colds going around. Recipe courtesy of Ashley

Marti, chef, food stylist, and founder of Local Haven.

R E C I P E I N D E X : L U N C H

INGRED IENTS ▶

1 bunch multicolored carrots

2 large turnips

1 medium celery root

1 parsnip

3 Tbs. olive oil

½ tsp. cumin

1 tsp. whole coriander seeds (crushed in

mortar and pestle or spice grinder)

1 bunch cilantro

½ fresh red chili pepper (cayenne, jala-

peño, and cherry bomb are all great)

3 Tbs. olive oil

Salt

1 lime (plus more lime quarters for squeez-

ing on top)

8 corn tortillas

¼ head red cabbage (thinly sliced)

¼ cup toasted peanuts

4 scallions (cut into thin rings)

INSTRUCT IONS ▶


2 . Wash the carrots and peel the turnips, celery

root, and parsnip. Cut all the vegetables into

bite-size pieces, about ½-inch chunks.

3 . Toss in a bowl with the olive oil and a nice sprin-

kling of salt. Lay on a baking sheet and roast for

about 25 minutes, or until all the vegetables are

soft and brown on the edges. Sprinkle with the

cumin and coriander.

4 . While the vegetables cool, prepare the salsa

verde. Finely chop the cilantro. Mince the chili

pepper. Mix these ingredients in a bowl with the

olive oil and salt. Add the lime juice right before

serving to avoid turning the herbs brown.

5 . Wrap the stack of tortillas tightly in tin foil and

place in oven for 5-10 minutes to warm through.

6 . To assemble, place a layer of the spiced veggies

in a warm tortilla. Top with the cabbage, peanuts,

scallions, and salsa verde. Serve with quartered

limes on the side.

B 3 A L L I N H A N D B O O KS E C T I O N 66

INGRED IENTS ▶

1½ cups quinoa

2 ¾ cups water

¼ tsp. salt

One 15-oz can black beans (drained and

rinsed)

¼ red cabbage (very thinly sliced)

1 pint cherry tomatoes (halved)

1 red bell pepper (chopped)

1 yellow bell pepper (chopped)

¼ medium red onion (very thinly sliced)

1∕8 cup toasted pepitas (pumpkin seeds)

¼ cup chopped cilantro (roughly chopped)

Dressing:

¼ cup lime juice (from about 2-3 limes)

1 ½ tsp. salt

1 tsp. cumin

1 tsp. mild chili powder

¼ tsp. cayenne (optional)

2 tsp. raw honey

½ cup olive oil

INSTRUCT IONS ▶

1 . Place the quinoa in a strainer and rinse well.

Place the rinsed quinoa in a pot with a tight-fitting

lid along with the water and salt. Cover, bring to

a boil, then reduce the heat to low and simmer

for 15 minutes. Turn the heat off and let stand for

5 minutes, then fluff with a fork.

2 . Make the dressing by whisking the lime juice,

salt, cumin, chili powder, cayenne, and honey

until well combined. Drizzle in the olive oil and

whisk again until well combined.

3 . Add the warm quinoa to a large bowl, then

arrange the black beans, cabbage, tomatoes,

bell peppers, and red onion. Pour over the dress-

ing and toss to combine. Top with pepitas and

sprinkle with cilantro. Serve warm or at room

temperature.

LUNCH

SOUTHWEST QUINOA SUPER BOWLSMAKES ▶ 6 servings TAKES ▶ 30 minutes

Our colorful take on a Southwest rice-and-bean bowl features quinoa, an ancient seed that adds

complete protein to any meal. The red cabbage is loaded with vitamins and antioxidants, while the

black beans deliver a healthy dose of fiber. Even the tangy dressing delivers a healthy kick, thanks to

the immune-boosting cumin. Recipe courtesy of Robyn Downs, founder of Real Food Whole Life.

INGRED IENTS ▶

1 large red bell pepper (diced)

1 large orange bell pepper (diced)

4 cups butternut squash (diced)

2 zucchini (chopped)

1 large yellow onion (diced)

3 garlic cloves (minced)

1 15-oz. can diced tomatoes

1 cup green lentils (dry)

2 bay leaves

4 cups water or veggie broth

1 tsp. red chili flakes

1 tsp. smoked paprika

1 ½ tsp. cinnamon

2-3 tsp. salt

1 can chickpeas (drained and rinsed)

Non-dairy yogurt (or top with sliced avocado)

Fresh mint (for serving)

Olive oil (for drizzling)

INSTRUCT IONS ▶

1 . Combine all ingredients, except the chickpeas,

yogurt, fresh mint, and olive oil, in a slow cooker.

Turn heat to low and cook for 9 hours. Add the

chickpeas and cook on low for one more hour.

Taste and add more salt if necessary.

2 . Serve bowls of stew with a dollop of yogurt or

avocado, fresh mint, and a drizzle of olive oil.

LUNCH

SLOW-COOKER MOROCCAN STEWMAKES ▶ 8 servings TAKES ▶ 10 hours

Never before has it been so easy to make a delicious, healthy dinner! This spicy vegetable, lentil, and chick-

pea stew is made with cinnamon and paprika, traditional North African spices. Bell peppers, zucchini, and

butternut squash are major sources of vitamins and minerals, while lentils and chickpeas are forms of lean

protein, helping you stay fuller longer. Recipe courtesy of Jenna Beaugh, chef/writer of Eat, Live, Run.


INGRED IENTS ▶

1 Tbs. coconut oil

1 medium yellow onion (diced)

5 medium carrots (chopped into ½-inch

pieces)

3 cloves of garlic (minced)

1-inch chunk of fresh ginger (minced)

2 tsp. ground cumin

¼ tsp. ground coriander


Pinch crushed red pepper

1 cup red lentils, rinsed

4-5 cups vegetable stock

One 14-oz. can full-fat coconut milk


¼ tsp. ground black pepper

1 cup fresh cilantro (minced)

¼ cup unsalted pumpkin seeds

INSTRUCT IONS ▶

1 . Heat the oil in a Dutch oven over medium-high

heat. Add the onion and carrots and cook until

the onion softens up a bit, about 5 minutes.

Stir in the ginger, ginger, cumin, coriander,

cinnamon, and pinch of crushed red pepper. Stir

frequently until vegetables are evenly coated

with the spices.

2 . Add the red lentils and vegetable stock. Bring

to a boil. Reduce heat and simmer for about

25 minutes or until the lentils are tender. Stir in

coconut milk and simmer for a few more minutes

to let the flavors melt together.

3 . With an immersion blender, carefully puree the soup.

Leave some of it a little chunky for texture if you’d

like. This can also be done in batches in a regular

blender. Season to taste with salt and pepper.

4 . Divide the soup between bowls and top with

minced cilantro and 1 Tbs. of pumpkin seeds

per bowl.

LUNCH

SPICED CARROT + RED LENTIL SOUPMAKES ▶ 4 servings TAKES ▶ 45 minutes

Red lentils are one of our favorite legumes for their antioxidants and protein and their vibrant color.

They’re also incredibly easy to prepare. Unlike other legumes, red lentils don’t need to be soaked

overnight, and they take only 30 minutes to cook. We love them in this savory soup, seasoned with

warm Indian spices. Recipe courtesy of Andrea Bemis.

INGRED IENTS ▶

4 cups spinach

1 medium apple (cut into ½-inch chunks)

½ cup pecans (roughly chopped)

½ of a small red onion (diced)

3 Tbs. hemp seeds

2 ½ Tbs. balsamic vinegar

2 ½ Tbs. extra-virgin olive oil

2 tsp. pure maple syrup

2 tsp. Dijon-style mustard

Salt and freshly ground pepper (to taste)

INSTRUCT IONS ▶

1 . Place the first five ingredients (spinach through

hemp seeds) into a large salad serving bowl.

Toss until well combined.

2 . Whisk the last five ingredients (balsamic vinegar

through salt and pepper) together until smooth.

3 . Drizzle dressing over the salad and serve.

LUNCH

SPINACH APPLE + PECAN SALADMAKES ▶ 4 servings TAKES ▶ 10 minutes

This zesty apple and spinach salad has a crowd-pleasing secret ingredient: hemp seeds! In addition

to their delicious nutty flavor, the seeds also provide essential fatty acids for heart and brain health,

along with protein to maintain healthy blood-sugar levels. This salad contains all the protein, fat, and

fiber needed to be a stand-alone meal, or you can serve it as a delicious side. Recipe courtesy of

Andrea Bemis.


LUNCH

SWEET POTATO, CHICKPEA + SPINACH COCONUT CURRY


INGRED IENTS ▶

4 tsp. virgin coconut oil

1 Tbs. cumin seeds

1 medium onion (finely chopped, about 2 cups)

¾ to 1 tsp. fine sea salt (to taste, plus a pinch)

3 large cloves garlic (minced)

4 tsp. grated fresh ginger

1 tsp. ground turmeric

1 tsp. ground coriander

¼ tsp. red pepper flakes (or to taste)

1 medium/large sweet potato, peeled and

cut into ¼- to ½-inch dice (about 3 cups)

One 14-oz. can chickpeas (drained and

rinsed) or 1½ cups cooked chickpeas

One 14-oz. can diced tomatoes (with juices)

One 14-oz. can coconut milk

One 5-oz. can package baby spinach

Freshly ground black pepper (to taste)

Cooked grain of your choice

Cilantro (for garnish)

Coconut (for garnish)

This curry recipe from Angela Liddon’s second cookbook, Oh She Glows Every Day, is just divine!

From Angela: The coconut milk brings it all together, mellowing and integrating the spices while

adding a light sweetness that pairs wonderfully with the sweet potato. It’s the perfect coz.y food!

This is a thick, stew-like curry—not runny or soupy. It’s the kind you’ll love to scoop up with a hunk

of bread. Because the recipe moves quickly once you’ve started, be sure to have the ingredients

prepped and ready to toss into the pot as soon as they’re called for. (Keep them separate after

prepping, as they are added at different stages.) This helps you avoid burning the spices. I also

recommend chopping the sweet potatoes very small (¼- to ½-inch pieces); they will cook much faster

this way. I’m all about getting food into our bellies as fast as humanly possible.

INSTRUCT IONS ▶

1 . In a large saucepan, heat the oil over medium

heat. The oil is hot enough when a cumin seed

sizzles when tossed into the pan. Add the cumin

seeds and toast for about a minute, until fragrant

and lightly darkened in color (be careful not to

burn them). Immediately stir in the onion, season

with a pinch of salt, and cook for 3 to 5 minutes,

or until the onion is soft and translucent.

2 . Add the garlic, ginger, turmeric, coriander, and

red pepper flakes. Stir to combine and sauté for

a couple of minutes, until the garlic softens.

3 . Add the sweet potato, chickpeas, tomatoes with

their juices, and coconut milk. Stir to combine,

cover, and simmer over medium heat for 20 to

30 minutes, until the potatoes are fork-tender. At

this point, I always mash one-third of the mixture

to thicken the sauce (using a potato masher), but

this step is optional.

4 . Stir in the spinach and cook until wilted. Season

with the salt and black pepper to taste.

5 . Serve on a bed of cooked grains, garnished

with cilantro and coconut. If desired, offer lime

wedges for squeezing over the curry.

6 . Store the cooled curry in an airtight container in

the fridge for 4 to 5 days, or in the freezer for

up to 1 month.


INGRED IENTS ▶

1 mini/demi gluten-free baguette

2 Tbs. olive oil

2 whole garlic cloves (peeled)

Pinch sea salt

3 parsnips (peeled and cubed)

1 sweet potato (peeled and cubed)

1 cup Brussels sprouts (trimmed and halved)

2 Tbs. olive oil

1 tsp. sea salt

1 small bunch lacinato kale (deveined and

roughly chopped)

1 Tbs. olive oil

1 Tbs. lemon juice

5 Swiss chard leaves (deveined and roughly

chopped)

½ cup pomegranate seeds

2 Tbs. raw almonds (roughly chopped)

2 Tbs. nutritional yeast

½ cup flat-leaf parsley (roughly chopped)

1-2 Tbs. coconut oil (melted)

Pinch sea salt

1 small avocado (cubed)

INSTRUCT IONS ▶


2 . (Optional step: If you’d prefer to make this salad

without bread, skip to step 3.) With your hands,

break up the baguette into bite-size chunks. Heat

2 Tbs. olive oil in a large sauté pan over me-

dium-low heat. Add whole peeled garlic cloves

and cook for 3-5 minutes or until oil is fragrant,

tossing frequently. Remove garlic and set aside.

Add bread chunks to oil, toss to lightly coat,

sprinkle with a pinch of sea salt, and let cook for

2 minutes, toss again, cook another 2 minutes,

and continue until bread begins to crisp, about

10-12 minutes total.

3 . Meanwhile, add parsnips, sweet potato and

Brussels sprouts to a heavy rimmed sheet pan,

drizzle with 2 Tbs. olive oil and 1 tsp. sea salt,

and toss to combine. Arrange in a single layer

and roast, tossing occasionally, for 30 minutes

or until soft and beginning to brown. Remove

from heat and let cool.

4 . In a large bowl, massage kale leaves gently

with your hands with 1 Tbs. olive oil and 1 Tbs.

lemon juice until beginning to break down. Add

swiss chard leaves and massage gently to coat

the leaves. Add cooled roasted vegetables, toast-

ed breadcrumbs, pomegranate seeds, almonds,

nutritional yeast, parsley, coconut oil, and sea

salt. Lightly toss to thoroughly combine the ingre-

dients. Gently fold in avocado and season with

fresh cracked pepper.

LUNCH

AUTUMN GREENS PANZANELLA SALADMAKES ▶ 4 servings TAKES ▶ 30 minutes

Stay healthy and strong as the weather starts to shift outside! This nutrient-dense and fiber-rich salad

is loaded with powerful and beautifying antioxidants that are cardio-protective, anti-inflammatory

and anti-viral. Pomegranate seeds, Swiss chard, and kale contain a high dose of vitamins C and A

for immune support; they also keep skin and hair looking radiant as we move into the holidays.


INGRED IENTS ▶

2 cups brown rice, cooked (or quinoa)

1 large lemon, zest and juice

2 Tbs. champagne vinegar

1 tsp. ground cumin

1 tsp. Dijon mustard

¼ cup + 3 Tbs. extra virgin olive oil

1 Tbs. shallots, finely chopped (optional)

salt and pepper (to taste)

2 garlic cloves, large, finely chopped

4 cups kale, chopped (about 4-5 ounces)

1 can (15.5 oz.) garbanzo beans, rinsed

and drained

1 cup artichoke hearts, halved (frozen,

defrosted works well)

½ red onion, finely chopped

1 orange or yellow bell pepper, seeds

removed, diced

¼ cup slivered almonds

Parmesan cheese for dusting (optional)

INSTRUCT IONS ▶

1 . Cook rice or quinoa according to package, then

set aside.

2 . Make dressing by mixing lemon juice and zest,

champagne vinegar, cumin, mustard, olive oil,

shallots, and salt and pepper in a small bowl.

Set aside.

3 . In a large skillet over medium heat, add olive

oil to pan. Add garlic and sauté for about 1-2

minutes. Next, add chopped kale. Stir to coat in

garlic mixture. Wilt kale slightly, about 3 min-

utes. Add rice, garbanzo beans, and artichoke

hearts to kale to warm up. Season with salt and

pepper to taste.

4 . Put kale-rice mixture in large salad bowl. Add red

onion, bell pepper, and almonds.

5 . Mix well. Toss salad with dressing and garnish

with Parmesan cheese, if desired. Serve with

lemon wedges.

One of our favorite immunity-boosting greens is kale, and this easy, warm salad is a great showcase for it.

The recipe is flexible, so feel free to play around with it—add meat to boost the protein, or substitute cooked,

cubed sweet potatoes, or butternut squash for the bell pepper. Recipe courtesy of Katie Kahn.

LUNCH

WARM KALE SALADMAKES ▶ 4 servings TAKES ▶ 45 minutes

INGRED IENTS ▶

1Tbs. red wine vinegar

1 Tbs. fresh basil (minced)

½ tsp. oregano (dried)

1 garlic clove (finely minced)

8.5 oz. jar sun-dried tomatoes in olive oil

(you’ll need both the tomatoes and the olive oil)

2 cups chickpeas (cooked)

½ red onion (diced)

½ cup Kalamata olives (pitted & sliced)

Sea salt & black pepper (to taste)

INSTRUCT IONS ▶

1 . Stir vinegar, herbs, garlic, and olive oil (from

tomato jar) together in a large bowl.

2 . Add the tomatoes, chickpeas, onion, and olives,

and toss well. Add salt and pepper, and let

marinate in the fridge for 30 minutes.

3 . Serve plain or with some mixed greens and/or a

grain like quinoa or millet.

Our master trainers munch on this salad to keep them energized during our three-day intensive instruc-

tor trainings. It is a favorite here at the barre3 home office, and I have a feeling it will be a favorite in

your home too! Recipe courtesy of functional nutritionist Andrea Nakayama.

LUNCH

ITALIAN CHICKPEA SALADMAKES ▶ 4 servings TAKES ▶ 40 minutes


INGRED IENTS ▶

½ cup full-fat coconut milk

1 scallion, minced (white and light-green

parts only)

2 Tbs. creamy peanut butter (all-natural, no

added sweeteners)

1 ½ Tbs. pure maple syrup

1 Tbs. low-sodium tamari sauce

1 tsp. red curry paste

1 lb. organic free-range boneless, skinless

chicken breast

1 small head green cabbage

1½ cups carrots (shredded)

1 cup scallion greens (diced)

1 cup cilantro (finely chopped; plus more

for garnish)

½ cup peanuts (roughly chopped; plus more

for garnish)

¼ cup shredded coconut (plus more for

garnish)

We love these wraps for their flavor well as their health benefits. They contain an entire head of

green cabbage, which is packed with vitamin C for immune support and has anti-cancer properties.

Use the leftovers for a yummy, protein-powered lunch. Recipe courtesy of Andrea Bemis, chef/writer

of Dishing Up the Dirt and owner of Tumbleweed Farm, in Hood River, OR.

INSTRUCT IONS ▶

1 . Prepare the sauce by combining the first six

ingredients (coconut milk through curry paste) in

a food processor or with an immersion blender.

Process until smooth. Taste and adjust seasonings

as needed. Set aside.

2 . Bring a large pot of water to a boil. Place

chicken breast in the water and reduce heat to

a simmer. Simmer until chicken is fully cooked

(test it after 15 minutes, but it will probably take

about 20). Drain the water, and when chicken is

cool enough to handle, shred it with two forks.

Place the shredded chicken in the refrigerator

to cool.

3 . Cut the bottom stem off the cabbage so the

leaves come apart easily while still staying

intact. This can be a little tricky, so handle the

cabbage carefully. Wash the leaves and lightly

pat dry.

4 . In a large bowl combine the shredded chick-

en with the carrots, scallion greens, cilantro,

peanuts, and shredded coconut. Drizzle with ½

of the peanut sauce and mix until well combined.

Divide mixture between four cabbage leaves and

top with additional cilantro, peanuts, and coco-

nut flakes. Drizzle with more sauce if desired.

LUNCH

THAI CHICKEN WRAPS + PEANUT- COCONUT SAUCE



INGRED IENTS ▶

1 medium butternut squash, peeled, seeded,

and cut into ½-inch cubes (about 3+ cups)

2 Tbs. olive oil (divided)

1 ½ Tbs. chili powder

¼ tsp. ground cumin

1 tsp. turmeric

1 cup dry quinoa

1 medium red onion (peeled and diced)

1 large green bell pepper (seeded and diced)

One 15-oz. can black beans (rinsed and

drained)

1 cup cilantro (diced)

1 large ripe avocado

¼ cup olive oil

2 cloves garlic, minced

Juice from 1 large lime

½ tsp. salt

Pinch crushed red pepper flakes (optional)

¼ cup water (more if dressing is too thick)

Dash of your favorite hot sauce (optional)

Thanks to the balance of protein, fat, and fiber, this vegetarian dish is hugely satisfying. Added

bonus: The herbs, spices, and garlic provide anti-inflammatory and detox support.

INSTRUCT IONS ▶

1 . Preheat the oven to 400 degrees Fahrenheit.

2 . Toss the butternut squash with 1 Tbs. oil, chili

powder, cumin, and turmeric on a large baking

sheet. Sprinkle with salt. Roast in the oven

until squash is lightly browned on all sides and

forktender, about 15 to 20 minutes. Toss squash

halfway through cooking time.

3 . Combine 1 cup of dry quinoa with two cups of

water. Bring to a boil. Cover, reduce heat to low,

and cook until quinoa has absorbed water and is

easily fluffed with a fork, about 15 minutes.

4 . Heat a large skillet over medium-high heat. Add

remaining 1 Tbs. of oil. Toss in onion and cook

for about 5 to 8 minutes, stirring often. Add bell

pepper and cook for about 3 to 5 more minutes.

Add black beans and turn heat to medium-low.

Stir often until beans are heated through.

5 . To make the dressing, place the avocado, olive

oil, garlic, lime juice, salt, red pepper flakes,

and water in a food processor or high-speed

blender. Whirl away until smooth and creamy. If

dressing is too thick, add a little more water.

6 . Once squash has cooked, remove from oven.

In a large bowl, combine the squash with the

quinoa and black-bean mixture. Stir in cilan-

tro. Divide among four plates and drizzle with

creamy avocado dressing. Add a dash of your

favorite hot sauce if you enjoy more spice!

Note: If you end up with extra dressing, store in an

airtight container in the fridge for up to 3 days.

LUNCH

SQUASH + BLACK BEAN QUINOA BOWLS WITH AVOCADO DRESSING

MAKES ▶ 4 servings TAKES ▶ 1 hour


INGRED IENTS ▶

1½ Tbs. extra virgin olive oil

1 medium yellow onion, diced

1 carrot (diced)

3 large garlic cloves (minced)

1 small jalapeño (minced)

1 tsp. oregano (dried)

1 tsp. basil (dried)

1 large red pepper (diced)

1 large sweet potato (diced)

1 tsp. sea salt

1 tsp. ground cumin

¼ tsp. ground coriander


3 medium tomatoes (chopped)

½ cup dry lentils (rinsed)

INSTRUCT IONS ▶

1 . Heat oil in a large pot on medium heat.

2 . Add the onions, carrots, garlic, oregano, and

basil. Sauté for 2-3 minutes.

3 . Stir in the jalapeño, and sauté another 2-3 minutes.

4 . Add the red pepper,sweet potato, salt, cumin,

coriander, cinnamon, and 4 cups of water.

5 . Bring to a boil, add the tomatoes and lentils,

then turn heat down to a simmer.

6 . Cook, covered, for about 35 minutes (until lentils

are cooked through). Serve hot.

It’s hard to beat this hearty soup when you’re looking for a delicious, nutrient-packed meal. The sweet

potatoes can be replaced with any peeled and diced winter squash, such as butternut or delicata. The

lentils can be replaced with any cooked bean. Recipe courtesy of Iris Higgins.

LUNCH

HARVEST LENTIL SOUPMAKES ▶ 8 servings TAKES ▶ 1 hour

INGRED IENTS ▶

½ tsp. Dijon mustard

1 Tbs. lemon juice

3 sprigs thyme

3 Tbs. olive oil

1∕8 tsp. salt

1 head butter lettuce

2 cups cauliflower florets (broccoli, romanesco,

green beans also good options)

1 cup baby potatoes (boiled)

1 cup cherry tomatoes

¼ red onion (sliced into thin half-moons)

2 soft-boiled eggs

½ cup mixed olives

1 can high-quality tuna

Black pepper

INSTRUCT IONS ▶

1 . In a small bowl, whisk Dijon, lemon, leaves from the

thyme sprigs, olive oil, and salt. Dressing should be

tart and creamy when mixed long enough.

2 . On a platter, arrange the lettuce leaves. Layer

bite-size vegetables on top of or around the

lettuce. Lay heavier vegetables like potatoes and

cauliflower first.

3 . Add tomatoes, onions, eggs, and olives.

4 . Finally, keeping the pieces as big as possible, place

the tuna on top.

5 . Drizzle dressing over everything. Finish with

freshly ground black pepper.

This salad is inspired by the classic Salade Niçoise, long a favorite of nutritionists because it is a solidly

balanced meal combining protein, colorful veggies, and lots of fiber. By using a can of tuna instead of

tuna you have to cook, this version is a snap. Recipe courtesy of Ashley Marti, chef, food stylist, and

founder of Local Haven.

LUNCH

SIMPLE NIÇOISE SALAD MAKES ▶ 4 servings TAKES ▶ 30 minutes


INGRED IENTS ▶

2 boneless skinless chicken thighs or breasts (diced)

Salt and pepper

2 tsp. cumin (divided)

1 Tbs. coconut oil

1 large sweet onion (diced)

1 medium jalapeño pepper (chopped; remove seeds for less heat)

1 large poblano chile (cored, seeded, and chopped)


Two 7 oz. cans whole green chiles (drained)

One 14 oz. can tomatillos (drained, or 4 small tomatoes)

½ cup pumpkin seeds (plus more for garnish)

1½ cups fresh cilantro (divided)

1 tsp. thyme

1 tsp. Mexican oregano

4 cups chicken broth

Two 25 oz. cans hominy (drained)

Cubed avocado, thinly sliced radish, cilantro,

toasted pumpkin seeds, lime, cotija (as garnish)

INSTRUCT IONS ▶

1 . Season the chicken with salt, pepper, ½ tea-

spoon cumin; set aside.

2 . Heat 1 tablespoon coconut oil in a large sauce-

pan over medium heat. Add the onion, season

with salt and sauté until translucent, about 8-10

minutes. Add jalapeño, poblano, and garlic and

cook about 5 more minutes, until softened.

3 . Carefully transfer to food processor, along with

tomatillos and green chiles, pumpkin seeds, 1

cup cilantro, thyme, and ½ tsp. salt; puree until

smooth. Return to the saucepan, add oregano

and remaining cumin, and cook over medium

heat, stirring occasionally, until the sauce thick-

ens slightly, about 10 minutes.

4 . Add the broth, hominy, and chicken to the sauce-

pan. Cover and simmer until the chicken is tender,

about 10-15 minutes. Season to taste with salt

and pepper. Stir in ½ cup chopped cilantro.

5 . Garnish with avocado, radishes, cilantro, pumpkin

seeds, lime, cotija.

LUNCH

GREEN CHILE CHICKEN POSOLEMAKES ▶ 4 servings TAKES ▶ 35 minutes

A bowl of Green Chile Chicken Posole is guaranteed to warm you up and increase your circulation

on a cold winter day. You will get a bonus of vitamin C, antioxidants, and antimicrobial power from

the peppers, chiles, garlic, and onions. Recipe courtesy of Kirsten McCormick, nutritionist, chef, and

founder of Running With Forks.

INGRED IENTS ▶

2 Large, skin-on chicken breasts

1 cup of pomegranate seeds

1 cup toasted walnuts

2 cups parsley

1 cup mint

1 cup cilantro

½ cup tarragon

¼ head of radicchio (cut into ½ inch pieces)

5 green onions

Juice of half a lemon

3 Tablespoons olive oil

Salt

½ teaspoon Paprika

INSTRUCT IONS ▶


2 . Lightly sprinkle chicken breasts with salt

and roast in oven until skin-side up until golden

and crispy and a thermometer inserted into the

thickest part of the breast reads 155 degrees

Fahrenheit. This should take about 30-40 minutes.

3 . While the chicken is cooking pick all the herbs and

mix together in a large bowl. Make sure you remove

as much stem as possible but keep the herbs whole.

4 . Add the cut radicchio. Thinly slice the green onions

and add those to the salad.

5 . Crush the walnuts by hand and put in salad

along with pomegranate seeds.

6 . When chicken is pulled from oven make sure to

let it rest 5-10 minutes before cutting. Slice the

chicken crosswise into about 5 pieces each. Lay

on a platter and sprinkle with paprika. Add lem-

on, olive oil and a large pinch of salt to the herb

salad and lightly mix. Careful not to damage the

fragile herbs.

7 . Cover the chicken with the salad.

This holiday season, boost your immune system with this colorful savory roasted chicken dish by adding

one of nature’s best sources of antioxidants and Vitamin C, pomegranate seeds.

LUNCH

ROASTED CHICKEN WITH POMEGRANATE + HERB SALAD



INGRED IENTS ▶

2 Tbs. fresh lemon juice

1 Tbs. red-wine vinegar

2 Tbs. shallot, minced

½ tsp. honey


1∕8 tsp. cayenne pepper


¼ cup extra-virgin olive oil

¾ cup quinoa

1 large beet, julienned

2 large carrots, julienned

½ cup fresh parsley, finely chopped

1 cup cooked chickpeas (if canned, drained

and rinsed)

½ cup walnuts, chopped

¾ cup raisins

INSTRUCT IONS ▶

1 . Prepare the dressing by placing the lemon juice,

red-wine vinegar, shallot, honey, cumin, cayenne

pepper, and sea salt in a food processor. Begin

to process and, with the motor still running,

slowly add the olive oil and process until smooth.

Taste, adjust seasoning, and set aside.

2 . In a medium pot, combine quinoa and 1½ cups

water. Bring to a boil. Reduce heat to low, cover,

and cook until quinoa has absorbed all the liquid

and can easily be fluffed with a fork, about 15

minutes. Once quinoa has fully cooked, place it

in the fridge to cool for about 20 minutes before

serving.

3 . In a large bowl, combine the quinoa, beet, carrots,

parsley, chickpeas, walnuts, and raisins. Drizzle

with dressing, toss, and season to taste with a little

more salt and pepper if needed. Serve salad at room

temperature or chilled.

LUNCH

CARROT + BEET SLAW WITH QUINOA AND CHICKPEAS


With quinoa, chickpeas, and walnuts, this vegetarian salad provides three sources of protein, making

it a balanced meal all by itself. The Vitamins C and A in the fresh parsley add an extra nutritional

boost and immune support. Recipe courtesy of Andrea Bemis.


B3 ALL IN:

SNACKSNACK

BARRE3 ENERGY BARSMAKES ▶ 12 servings TAKES ▶ 120 minutes

INGRED IENTS ▶

2 c Dates, pitted and chopped

1 c Cashews

1 c Almonds

½ c Dried, Unsweetened Coconut

½ c Dried Cherries

2 Tbs. Softened Coconut Oil

1 tsp. Vanilla Extract

Generous pinch of Sea salt

INSTRUCT IONS ▶

1 . Fit a food processor with a metal blade.

Add almonds and cashews to the processor

and pulse until they are uniformly finely

chopped. Add the dates, cherries, coconut,

coconut oil, vanilla extract and sea salt and

It’s amazing what these simple ingredients can accomplish! The coconut boosts your metabolism, the

nuts provide muscle support, and the dried fruit is loaded with healthy fiber. Together, they create a

sweet treat that will keep you full and energized. Keep a couple in your bag to help curb cravings

and sustain energy when you’re on the go. Recipe courtesy of Kirsten McCormick, Nutritionist, Chef,

and Founder of Running with Forks.

process until a thick paste forms and clumps

together in the workbowl. (The time will

vary depending on the strength of your food

processor. You may need to frequently stir the

ingredients and process for a longer duration

for a stickier, more consistent texture.)

2 . Line an 8-by-8-inch pan with a large sheet of

parchment paper so it hangs over the edge on

one side. Transfer mixture to the paper-lined

pan and, using your hands, press evenly into

the bottom of the pan. Fold the excess parch-

ment over the bars to cover them and continue

to very firmly press the bars down with a flat

hand or heavy object until smooth. Refrigerate

for at least 2 hours before cutting.

3 . Use edges of the parchment to remove bars

from the pan and place on a cutting board.

Cut into desired size and store in the refrigerator

in an airtight container.

B 3 A L L I N H A N D B O O K 77R E C I P E I N D E X : S N A C K

SNACK

DARK CHOCOL ATE DONUT HOLESMAKES ▶ 12 servings TAKES ▶ 1 hour and 10 minutes

INGRED IENTS ▶

1½ cups almonds (raw) or roasted hazelnuts

5 Tbs. cacao powder (raw)

1 cup dates (pitted)

1 tsp. vanilla extract

¼ tsp. salt

Large handful coconut (finely shredded

for rolling)

Combat your sweet tooth with these Dark Chocolate Donut Holes created by functional nutritionist

Andrea Nakayama. Kids think these are “real” donut holes. Shhhh!

INSTRUCT IONS ▶

1 . Place all ingredients in food processor and

pulse until desired consistency is obtained. Go

for a cookie-dough-like texture without a lot

of large chunks. You may need to add a little

water.

2 . Scoop out rounded spoonfuls with something

like a mini ice cream scoop or a melon-baller.

3 . Roll the dough between your palms to make

a sphere.

4 . Roll that ball in the finely shredded coconut.

5 . Place finished balls on a plate, cookie sheet,

or in a glass storage container.

6 . Let sit in freezer for an hour or so before

eating.

7 . Store in freezer or fridge.

SNACK

VEGGIES + HUMMUSMAKES ▶ 1 serving TAKES ▶ 5 minutes

INGRED IENTS ▶

1 cup fresh sliced veggies (carrots, peppers,

celery, radishes, kohlrabi root, beets, cauliflower,

broccoli, or sugar snap peas.)

Organic Hummus

We love this snack not just because it’s healthy and delicious, but also because you can prep it well

in advance. That way, when you get the urge to eat, it’s just as easy to reach for this as it is to open

that bag of potato chips! Tips: Look for a hummus that contains only whole food ingredients. Make

sure there are no ingredients that you cannot identify or pronounce. A hummus should basically

include only garbanzo beans, tahini (sesame paste), good-quality oil, lemon, salt, spices and garlic.

Nothing more. We did some sleuthing to see which hummus brands are most readily available

around the country and came up with these options: Tribe Classic Hummus – Organic Hannah Or-

ganic Hummus Wildwood Homestyle Hummus

INSTRUCT IONS ▶

1 . Slice a variety of veggies in advance, and

store in your refrigerator.

2 . When hunger strikes, dip a few in your favorite

hummus, and enjoy!


SNACK

ROSEMARY PARSNIP FRIESMAKES ▶ 4 servings TAKES ▶ 25 minutes

INGRED IENTS ▶

2 lbs. parsnips, cut into 3-inch by ½-inch strips

1 Tbs. fresh rosemary (minced)


2 ½ Tbs. extra virgin olive oil


Pepper (to taste)

Parsnip fries are a delicious and healthy alternative to regular French fries thanks to their lower dose

of carbohydrates and sugars. These taste amazing alongside fish, chicken, or black-bean burgers.

Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶

1 . Preheat the oven to 450 degrees Fahrenheit

degrees. Toss parsnips with rosemary, garlic,

olive oil, salt, and pepper. Place on a lightly

oiled baking sheet. Bake in the oven for 15

minutes, tossing parsnips halfway through

cooking time. Parsnips are done when lightly

browned and easily pierced with a fork.

SNACK

SMOKY BUTTERNUT SQUASH HUMMUSMAKES ▶ 8 servings TAKES ▶ 15 minutes

INGRED IENTS ▶

2 ½ cups cubed butternut squash

1 15-oz. can organic chickpeas (rinsed and

drained)

3 Tbs. extra virgin olive oil


4 Tbs. tahini

1 tsp. cayenne pepper

1 tsp. smoked paprika (if you don’t like it very

spicy, start with ½ tsp.)

¼ tsp. ground cumin

A few dashes fine sea salt

This delicious and festive hummus is packed with protein, so it will help curb mid-afternoon hunger.

Added bonus: it also has immune-boosting benefits. The squash provides a whopping dose of Vita-

min A to increase immune cells, and the cayenne pepper and garlic contain antimicrobial proper-

ties. Serve with gluten-free crackers or veggies. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶

1 . Bring a large pot of water to a boil. Add but-

ternut squash cubes and cook until fork-tender,

about 5-7 minutes.

2 . Drain butternut squash and set aside to cool

for about 5 minutes.

3 . Toss all the ingredients except the olive oil into

a food processor or high-speed blender. With

the motor still running, slowly drizzle in the

olive oil. Process until smooth.


SNACK

COCONUT -L IME AMAZEBALLSMAKES ▶ 4 servings TAKES ▶ 15 minutes

INGRED IENTS ▶

½ cup raw almonds

½ cup macadamia nuts

1 Tbs. coconut oil

¾ cup Medjool dates (pitted)

Juice from 2 limes

1 tsp. lime zest

Pinch of fine sea salt

½ cup unsweetened shredded coconut

These satisfying amazeballs are the perfect balanced treat. Loaded with protein, healthy fats, and

fiber, they’re great after a barre3 class, after taking a hike with your friends, or when you’re just

craving something sweet.

INSTRUCT IONS ▶

1 . Place the nuts in the bowl of a food processor.

Process until finely chopped and a coarse

meal is achieved. Add the coconut oil, dates,

lime juice, zest, and salt. Process until every-

thing is well incorporated and the mixture

forms a “dough” ball.

2 . Using your hands, form the dough into small 1

½-inch balls. Sprinkle the shredded coconut on

a cutting board, and roll each ball in it.

3 . Store in an airtight container in the fridge or

freezer.

SNACK

KALE CHIPSMAKES ▶ 4 servings TAKES ▶ 15 minutes

INGRED IENTS ▶

1 bunch lacinato or red Russian kale,

rinsed and dried

Olive oil

Sea salt

INSTRUCT IONS ▶

1 . Heat oven to 375° degrees Fahrenheit.

The kale chips burn quickly, so keep the tem-

perature on the lower end if your oven tends

to get hot or have hot spots.

2 . Clean kale, and remove the thick stem by

folding each leaf in half lengthwise and

cutting it away. Make sure kale is quite dry.

If you haven’t already joined the kale craze, these chips will do the trick. There’s good reason to

get on board: kale is loaded with disease-fighting antioxidants, and it’s a powerhouse of vitamins

and minerals, like vitamin C, calcium and iron. Thanks to Julia Sarver who contributed the recipe to

Replenish PDX for the program.

3 . Pour a little olive oil into a dipping bowl. Dip

your fingers in the olive oil and rub over each

kale leaf, front and back.

3 . Arrange kale on several baking sheets, mak-

ing sure not to crowd the leaves. Sprinkle sea

salt over the top. You can also spice it up by

sprinkling smoked paprika, cumin, or curry on

before baking.

3 . Bake for 5-7 minutes, keeping an eye on the

chips to make sure they don’t burn. Turn the

chips over and then bake for another 2-3 min-

utes more. The chips are ready when they’re

bright green; discard any brown ones, as they

are burnt and quite bitter.


SNACK

COCONUT MATCHA FUDGEMAKES ▶ 16 servings TAKES ▶ 2 hours

INGRED IENTS ▶

3 cups unsweetened coconut (medium shred)

2½ tsp. organic matcha powder

1 5.4 oz. can unsweetened coconut cream

¼ cup coconut oil

¼ cup hemp hearts

1 Tbs. vanilla extract

½ cup maple syrup

Thanks to the healing properties of matcha green tea, these tasty energy bites are the ultimate

afternoon pick-me-up! They boost your metabolism, stabilize your blood sugar, and deliver a dose

powerful antioxidants. This treat will satisfy your sweet fix while keeping you focused and produc-

tive. Recipe courtesy of Stacy Foster, a pastry chef and barre3 Portland instructor.

INSTRUCT IONS ▶

1 . Line an 8-by-8-inch baking dish with plastic wrap.

2 . Add shredded coconut, hemp hearts, and mat-

cha powder to the bowl of a food processor

and process for 5 minutes or until consistency

is fine and smooth.

3 . Add coconut cream, coconut oil, vanilla

extract, and maple syrup. Process another

4-5 minutes, until you have a smooth, bat-

ter-lik-consistency.

4 . Pour the batter into the plastic-wrap-lined

baking dish.

5 . Refrigerate 2 hours or until set.

6 . Lift the fudge out of the pan and remove the

plastic wrap. Place fudge on a cutting board.

Use a sharp knife to cut into 1-inch squares.

7 . Store chilled or in a cool dry place in an

airtight container.

SNACK

CURRIED CASHEWSMAKES ▶ 4 servings TAKES ▶ 15 minutes

INGRED IENTS ▶

1 cup raw unsalted cashews

1 Tbs. coconut oil

2 tsp. good-quality curry powder


1∕8 tsp. cayenne pepper

Did you know that one handful of cashews can stabilize your blood sugar for up to three hours? We

especially love them kicked up with some curry and cayenne, like in this recipe. Store them in your desk

at work or keep a container in your workout bag for a quick snack. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶


In a medium cast-iron skillet over low heat,

toast the cashews for about 1 minute, stirring

frequently. Remove the cashews from the skil-

let. Turn the heat to medium-high and add the

coconut oil to the pan, once the oil is melted,

stir in the curry powder, salt, and cayenne.

Cook, stirring constantly, until fragrant (about

30 seconds). Toss in the cashews and continue

to stir until they’re evenly coated with the

spices.

2 . Place the skillet in the oven and roast the cashews

until golden brown and crisp, about 10 to

12 minutes (start checking the nuts around

10 minutes). If you don’t have an oven-proof

skillet place the cashews in a single layer on a

cookie sheet.

3 . Let cool completely before storing in an air-

tight container.


SNACK

PUMPKIN SPICE COOKIESMAKES ▶ 4 servings TAKES ▶ 45 minutes

INGRED IENTS ▶

2½ cups almond meal

½ tsp. baking soda


¼ tsp. ground nutmeg

¼ tsp. ground cloves

¼ tsp. ground ginger


3 Tbs. coconut oil (slightly melted)

2 organic free-range eggs

½ cup organic pumpkin puree

6 Tbs. pure maple syrup

2 tsp. pure vanilla extract

½ cup organic dark chocolate chips

½ cup crushed walnuts

INSTRUCT IONS ▶

1 . Preheat the oven to 350 degrees Fahrenheit

These yummy treats taste utterly indulgent, but you can eat them without an ounce of guilt. They’re packed

with protein and fiber and, thanks to the almond flour, they’re gluten-free. Take two for a snack after your

next workout, or pack them in a school lunch for a healthy dessert. Recipe courtesy of Andrea Bemis

and line a baking sheet with parchment paper.

2 . In a medium bowl, mix together the almond

meal, baking soda, spices, and salt.

3 . In a small bowl, beat the eggs. Stir in the

coconut oil, pumpkin puree, pure maple syrup,

and vanilla extract.

4 . Add the wet ingredients to the dry ingredients

and mix until well incorporated. Stir in choco-

late chips and walnuts.

5 . Place dough in the freezer for 15 minutes to set.

6 . Using a small cookie scoop or spoon, drop

1½ inch balls of dough on a baking sheet

lined with parchment paper. Space cookies

about 1½ inches apart.

7 . Bake for 15 minutes or until lightly browned.

Remove from oven and cool on a wire rack

before enjoying.

SNACK

BARRE3 CHOCOL ATE TRUFFLESMAKES ▶ 4 servings TAKES ▶ 45 minutes

INGRED IENTS ▶

1 cup pitted Medjool dates

1 cup roasted hazelnuts

¼ cup raw cacao powder (plus extra for

rolling)


1 Tbs. coconut butter (or coconut oil)

½ tsp. almond extract

½ tsp. sea salt

2 Tbs. finely shredded unsweetened coconut

No need to feel guilty when you indulge in these truffles, because they’re actually good for you! Each truf-

fle is a little protein-fiber power ball sweetened only with dates. Rich and decadent, they’ll keep you feeling

satisfied whenever a sugar craving hits.

INSTRUCT IONS ▶

1 . Soak the dates in a bowl of hot water until

soft, about 20 minutes. Drain.

2 . In a food processor, combine the dates, hazel-

nuts, cacao powder, almond butter, coconut

butter, almond extract, salt, and coconut. Pro-

cess for 2 minutes, or until the mixture is finely

ground and holds together when pressed. You

may need to add a little water.

3 . Scoop out rounded spoonfuls of dough with

a mini ice-cream scoop, about 2 tablespoons

each. Roll the dough in your palms to make a

ball. Roll each ball in the extra cacao powder.

4 . Place the finished balls on a plate or baking

sheet or in a glass storage container. Refrig-

erate for an hour or so before eating. Store in

the freezer or fridge.


SNACK

SWEET POTATO FRIESMAKES ▶ 4 servings TAKES ▶ 45 minutes

INGRED IENTS ▶

1 large sweet potato

Drizzle olive oil

Pinch sea salt

¼ tsp. cayenne pepper (option to add more if

you like it spicy)

1 cup coconut yogurt

¼ tsp. fresh ginger

Juice from 2 limes

This recipe comes from our friend Jenna Beaugh, from the blog Eat, Live, Run. It’s the perfect healthy,

balanced snack to share with friends and family.

INSTRUCT IONS ▶

1 . Pre-heat oven to 400 degrees Fahrenheit.

2 . Cut sweet potatoes into matchsticks and

spread them out on a baking sheet. Drizzle

with olive oil and sea salt. Bake them for

about 30 minutes.

3 . For the dipping sauce, combine yogurt, gin-

ger, and lime juice in a bowl and whisk until

blended.

SNACK

ROASTED CARROTS WITH TAHINI SAUCEMAKES ▶ 4 servings TAKES ▶ 30 minutes

INGRED IENTS ▶

8 large carrots

2 Tbs. olive oil



3 Tbs. tahini

3 Tbs. water

2 tsp. honey

1½ Tbs. fresh lemon juice

1 clove of garlic (minced)

1∕8 tsp. ground cumin pepper

1∕8 tsp. paprika


¼ cup parsley, minced

Even picky eaters will be happy to eat their veggies when they taste this sweet and savory side dish. The

Vitamins A and C from the carrots make this the perfect recipe to support immune health in the fall and

winter. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶


Toss the carrots with the olive oil, cumin,

and salt. Place on an oiled baking sheet and

roast in the oven until light golden brown and

fork-tender, about 18-20 minutes. Flip carrots

halfway through cooking.

2 . While carrots cook, prepare your sauce. Place

the last eight ingredients (tahini through fine

sea salt) in a food processor and process

until smooth. Taste and adjust seasonings as

necessary.

3 . Place cooked carrots on a platter and sprinkle

with parsley. Drizzle with sauce and enjoy.

Note: If you end up with additional sauce,

keep it in an airtight container in the fridge for

up to a week.


SNACK

RAW CARROT -CAKE ENERGY BITESMAKES ▶ 4 servings TAKES ▶ 1½ hours

INGRED IENTS ▶

1¼ cup old-fashioned rolled oats (gluten-free,

if possible)

1∕3 cup pecans (finely chopped)

2 Tbs. ground flax seeds

¾ cup sunflower-seed butter

¼ cup pure maple syrup

1 tsp. vanilla extract


¼ tsp. ground nutmeg

1∕8 tsp. ground cloves

¾ cup shredded carrots

¼ cup unsweetened shredded coconut

½ cup raisins

INSTRUCT IONS ▶

1 . In a large bowl, mix together the oats, pecans,

and flax seeds. Stir in the sunflower-seed butter,

These yummy bites are complete nutrition power balls, balanced with protein, fat, fiber, and essential

nutrients. Eat them as an energy-stabilizing snack or a meal substitution when you’re on the go. Recipe

courtesy of Andrea Bemis

maple syrup, vanilla extract, and spices. Mix until

well-combined. (Don’t be afraid to roll up your

sleeves and do this with your hands!) Make sure

everything is well-incorporated.

2 . Stir in the grated carrots, coconut, and raisins.

3 . Form the mixture into individual balls (about

the size of a ping-pong ball).

4 . Place the energy bites on a baking sheet

and refrigerate for at least 1 hour (this will

help firm them up.) Serve chilled or at room

temperature.

5 . Store the remaining energy bites in an airtight

container in the refrigerator.

Note: The energy balls might be a bit crumbly

when you form them into balls. It helps to spray a

little cooking spray on your hands to keep things

together. Roll them firmly so they stick together.

Once they’re refrigerated, they firm up and hold

their shape incredibly well.

SNACK

CARAMELIZED ONION + CARROT HUMMUS


INGRED IENTS ▶

2 cups carrots (diced medium)

2 medium yellow onions (quartered)


One 15 oz. can unsalted garbanzo beans

¼ cup fresh lemon juice

½ tsp. smoked paprika

½ tsp. maple syrup

½ tsp. sea salt

¼ tsp. black pepper

Hummus is a favorite snack that won’t dash your fitness progress, and since it is a protein and fiber

powerhouse, it will keep you filled up. We go crazy for its rich flavor, and the addition of caramelized

onions in this spicy version provides a healthy immune boost. Recipe courtesy of Sherrie Castellano,

chef and founder of With Food + Love.

INSTRUCT IONS ▶

1 . Preheat oven to 400 degrees Fahrenheit. Line

a baking sheet with parchment.

2 . Toss the cut carrots and onions with 1 table-

spoon olive oil and a pinch of salt and pep-

per, and then spread them in an even layer on

a baking sheet. Roast for 30 minutes or until

golden brown, flipping halfway through.3 .

Form the mixture into individual balls (about

the size of a ping-pong ball).

3 . When the vegetables are done roasting,

allow them to cool. Then add them into a food

processor along with the remaining olive oil,

garbanzo beans, lemon juice, paprika, maple

syrup, salt and pepper.

4 . Serve at room temperature with seeded crackers

or vegetables and a drizzle of olive oil and pinch

of pepper. Or refrigerate in an airtight container

for a few days or until ready to eat.


SNACK

NUT BUTTER + VEGGIES OR FRUITMAKES ▶ 14 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

1½ cups any nuts or seeds (we like this mixture:

½ cup raw almonds, ½ cup raw cashews, ¼

cup raw pecans, ¼ cup raw sunflower seeds)

¾ cups shredded coconut

6 Tbs. cocoa nibs

2 Tbs. honey

¼ cup of any nut or seed oil, like walnut

or almond

Store this perfectly blended fat/protein/fiber spread in the fridge for a healthy protein source to add to

your fruits, veggies, or sandwiches. P.S. Your kids will love it too!

INSTRUCT IONS ▶

1 . Add all ingredients into a food processor to

combine. You’re looking for a nut butter con-

sistency. Add more oil if it’s too dry.


B3 ALL IN:

DINNERDINNER

CHICKEN TACOSMAKES ▶ 4 servings TAKES ▶ 30 minutes

INGRED IENTS ▶

2 tsp. olive oil

1 lb. ground chicken

2 cloves garlic (chopped)

½ cup onions (diced)

1 tsp. oregano

1 tsp. cumin

½ tsp. chili powder

½ tsp. salt

1 can pinto beans, black beans, or kidney beans (drained)

8 corn tortillas

1 cup cilantro (diced)

Salsa of your choice

1 avocado (sliced)

¼ cup purple cabbage (sliced)

Feta cheese (optional)

INSTRUCT IONS ▶

1 . Heat 1 teaspoon olive oil in a skillet over

medium heat.

Sadie’s book Love Your Lower Body is chock-full of recipes that are simple, delicious, and satisfying. When

we had 27 women test the recipes, these chicken tacos were a huge hit. Try them out for yourself, and see

if you love them as much as our testers did!

2 . Add chicken and stir until thoroughly cooked.

3 . Scrape meat to one side of pan.

4 . Add garlic and sauté for 2 to 4 minutes.

5 . Add onions and sauté for 2 to 4 minutes. Stir

in oregano, cumin, chili powder, and salt.

6 . Combine garlic, onions, and seasonings with

cooked chicken.

7 . Drain beans and heat in a separate skillet.

8 . In separate skillet, heat ½ tsp. olive oil. Heat

each tortilla 3 to 4 minutes per side, or until

the tortilla is noticeably puffier. Plate the hot

tortillas.

9. Fill each tortilla with a small amount of meat.

And add a small amount of beans, and then

top with cilantro, salsa, and 2-3 slices of

avocado.

10. For an extra flavor punch, top each taco

with sliced cabbage and a bit of feta cheese.

B 3 A L L I N H A N D B O O K 86R E C I P E I N D E X : D I N N E R

INGRED IENTS ▶

1 Tbs. olive oil

½ tsp. kosher salt (divided)

1 large yellow onion (very thinly sliced)

1 pound crimini mushrooms (thinly sliced)

1 Tbs. reduced-sodium gluten-free tamari

1 tsp. fresh, chopped rosemary

1 pound 10% grass-fed ground beef

8 Bibb lettuce or romaine leaves

2 sliced Roma tomatoes (for serving)

½ red onion, thinly sliced (for serving)

INSTRUCT IONS ▶

1 . In a large pot or Dutch oven, heat the olive oil

over medium heat. Add the onions and 1∕8 tsp.

salt, stirring to combine. Partially cover and

cook, stirring occasionally for 5 minutes, until the

onion begins to wilt.

2 . Remove the lid, and add the mushrooms and an

additional 1∕8 tsp. salt, stirring to combine. Cook

over medium-high heat for an additional 10

minutes, stirring occasionally, until the mush-

rooms have released their liquid and the pan is

nearly dry.

3 . Turn off the heat, and add in the tamari and

rosemary, stirring to combine. Set aside.

4 . Meanwhile, make the burgers by forming the

beef into 4 patties. Sprinkle both sides with ¼

tsp. salt.

5 . Heat an outdoor grill, indoor grill pan, or castiron

skillet to medium heat. Grill the burgers for 3

minutes, then flip and cook an additional 4-5

minutes, until they’re golden and cooked to your

desired doneness.

6 . Serve the burgers wrapped in two lettuce leaves

and topped with caramelized onions and mush-

rooms, sliced tomatoes, and red onions.

*Store any leftover caramelized onions and mush-

rooms for a later use, such as stirred into scram-

bled eggs, placed on top of salads, or added to

quinoa bowls.

What’s better than a good burger in the summertime? The grass-fed beef in this super-tasty, high-protein

recipe delivers a healthy dose of iron, B12, zinc, and selenium—plus fiber, thanks to the leafy-green

lettuce wrap. These will be a hit at your next summer BBQ!

DINNER

LETTUCE-WRAPPED BURGERS WITH CARAMELIZED ONIONS + MUSHROOMS



DINNER

BASIC BALSAMIC MARINADEMAKES ▶ 14 servings TAKES ▶ 5 minutes

INGRED IENTS ▶

½ cup extra virgin olive oil

½ cup balsamic vinegar

2 Tbs. fresh parsley (chopped)

1 tsp. sea salt

1 tsp. black pepper

1 clove garlic (minced)

Try adding this marinade to your favorite meat or veggies for a little extra zing. With only six ingredi-

ents, it is super simple, but it packs a powerful punch of flavor. Recipe courtesy of Sherrie Castellano,

chef and founder of With Food + Love.

INSTRUCT IONS ▶

1 . Whisk all of the ingredients together until

they’re well combined. Marinate protein

and/or veggies immediately or refrigerate

until you are ready to use.

1 . We suggest using this marinade for chicken,

beef, and veggies. The best veggies to pair

with it are zucchini, summer squash, bell

peppers, onions, mushrooms, eggplant, and

cherry tomatoes.

DINNER

CURRY BUTTERNUT SQUASH SOUPMAKES ▶ 4 servings TAKES ▶ 35 minutes

INGRED IENTS ▶

1 medium butternut squash (about 6 cups,

cut into ½ pieces)

2 carrots (cut into ½ inch pieces)

1 yellow onion (thinly sliced)

½ in. piece ginger (peeled and minced)

4 cloves garlic (finely chopped)

2 Tbs. olive oil

1 tsp. curry powder

Salt and chili flakes to taste

1 quart vegetable stock or chicken stock

½ cup coconut milk (plus more for garnishing)

2 cups cooked quinoa

3 scallions (thinly sliced)

Cilantro and mint for garnish

1 Tbs. (per serving) cashews (for garnsih)

This sweet-and-savory curry will warm you up as it turns cooler outside. It’s also packed with

immune-boosters like garlic and ginger, which are great natural remedies during cold and flu

season. If you have extras—or you feel like making double—this soup is easy to batch and freeze

for healthy, ready-to-go meals.

INSTRUCT IONS ▶

1 . Heat oil in a medium-sized pot over medium heat.

When hot, add sliced onion and carrots. Once they

are soft and translucent, add ginger and garlic.

2 . While the vegetables cook, peel squash, cut in

half lengthwise, and scoop out seeds. Cut into

small pieces. Add to the pot along with curry

powder, stock, a pinch of salt and chili flake,

and turn heat to low.

3 . Simmer covered until the squash is very tender.

Transfer soup to a food processor or blender,

and add coconut milk. Purée until smooth. Taste

again, and add salt to taste. If soup is too thick,

add more stock or water.

4 . Place a scoop of quinoa in serving bowls and

pour hot soup on top.

5 . Garnish with the fresh herbs, scallions, cashews,

and coconut milk.


INGRED IENTS ▶

¾ c. red wine vinegar

1 bay leaf

3 black peppercorns

2 whole cloves

¼ tsp. turmeric

½ tsp. salt

2 tsp. honey or coconut sugar

½ c. coriander seeds

1 large bunch swiss chard

2 Tbs. olive oil

1 tsp. fennel seeds

2 wild-caught salmon fillets

2 tsp. ground coriander

sea salt

fresh cracked pepper

¼ c. pomegranate seeds

*optional: cooked quinoa

INSTRUCT IONS ▶

1 . Do ahead: To make pickled coriander, combine

red wine vinegar, bay leaf, black peppercorns,

whole cloves, turmeric, salt, honey or coconut

sugar, and coriander seeds in a small saucepan

and bring to a boil. Remove from heat, let cool

slightly, and pour into a heat-proof, airtight glass

jar. Allow mixture to sit at room temperature for

at least 24 hours, up to one week before using.

2 . Devein Swiss chard leaves and save stems.

Roughly chop stems and break leaves into large

pieces. Heat 1Tbs. olive oil in large sauté pan

over medium heat and add stems and fennel

seeds. Sauté, stirring frequently, until beginning

to soften. Add leaves and cook until they are just

beginning to wilt. Remove from heat, transfer to

a bowl, and set aside.

3 . Preheat oven to 350 degrees Fahrenheit. Rub

salmon fillets with ground coriander, sea salt,

and fresh cracked pepper. In the same sauté

pan, heat 1 Tbs. olive oil and increase heat to

medium-high. Add salmon fillets, skin side down

and cook 5 minutes. Do not flip, transfer to

oven and cook an additional 3-5 minutes until

beginning to flake.

4 . Serve each salmon fillet with 1 tablespoon

pickled coriander and wilted chard, topped with

pomegranate seeds. (Optional: Serve salmon

and greens with cooked quinoa.)This simple meal provides a perfect balance of healthy fat, protein, and fiber for a fast dinner. Wild

salmon is a great source of anti-inflammatory omega-3 fatty acids, which decrease pain and support

cardiovascular health.

DINNER

SALMON WITH PICKLED CORIANDER + POMEGRANATE



DINNER

CHICKEN TIKKA MASALAMAKES ▶ 4 servings TAKES ▶ 45 minutes

INGRED IENTS ▶

2 Tbs. coconut oil



1-inch piece of whole ginger (peeled and

minced)

1½ lbs. organic, free-range boneless, skinless

chicken breast (cut into bite-size pieces)

2 Tbs. tomato paste

1½ Tbs. garam masala

2 tsp. paprika

2 tsp. fine sea salt

Two 14-oz. cans diced tomatoes

1 cup full-fat coconut milk (from the can)

1 cup fresh cilantro (minced)

2 cups cooked brown rice (for serving)

This recipe highlights some of our favorite elements in Indian food: the Indian spice garam masala,

ginger, garlic, onion, and coconut milk. When combined in one meal, you get a healthy, im-

mune-boosting, circulation-enhancing, anti-inflammatory dish. Recipe courtesy of Andrea Bemis.

INSTRUCT IONS ▶

1 . In a medium-size deep skillet, heat coconut

oil over medium-high heat. Add the onion and

cook, stirring often, until it is tender and fra-

grant, about 5 minutes. Stir in the garlic and

ginger. Cook for about 3 more minutes. Add

the chicken and cook until it begins to brown

on all sides, about 5 minutes.

2 . Stir in the tomato paste, garam masala, pa-

prika, salt, tomatoes, and coconut milk. Bring

to a boil and then reduce heat to a simmer.

Cover and cook, checking often to make sure

the curry doesn’t dry out (add water if neces-

sary). Cook until chicken is cooked through

and tender, about 25 minutes.

3 . Serve with cooked brown rice and cilantro.

DINNER

PISTACHIO-CRUSTED TILAPIA WITH SWEET DIJON GLAZE

MAKES ▶ 4 servings TAKES ▶ 1½ hours

INGRED IENTS ▶

¼ cup pure maple syrup

¼ cup Dijon-style mustard

4 tilapia fillets (about 5 oz. each; rinsed and

patted dry)

1 cup uncooked quinoa

2 cups Brussels sprouts (sliced in half lengthwise)

2 Tbs. olive oil

¾ cup crushed unsalted raw pistachios (you can

easily use a food processor)

Salt and pepper (to taste)

INSTRUCT IONS ▶


Combine the maple syrup and Dijon mustard

in a bowl. Lightly brush each side of the fish

with the glaze. Cover and set in the refriger-

ator for about 30 minutes.

Tilapia is a great low-calorie source of protein and essential fatty acids, and its mild flavor plays per-

fectly off the sweetness of the Dijon glaze in this recipe. The phyto-nutrient-packed Brussels sprouts and

hearty quinoa round out the dish. Recipe courtesy of Andrea Bemis

2 . Meanwhile, cook your quinoa. Place 1 cup

quinoa with two cups water in a medium

saucepan. Bring to a boil. Reduce heat to low,

cover, and simmer until quinoa has absorbed

all the liquid and can easily be fluffed with a

fork, about 15 minutes.

3 . Toss Brussels sprouts with 2 Tbs. olive oil. Sea-

son with salt and pepper. Place on a lightly

oiled baking sheet and roast in the oven for

about 20 minutes, tossing at least once during

cooking time. Brussels sprouts are done when

browned and tender.

4 . Place crushed pistachios on a plate. Dip each tila-

pia fillet into nut mixture on both sides and place

on a lightly oiled baking sheet. Put fish in the oven

when the Brussels sprouts have about 15 minutes

left to cook. Fish should be done after 12 to 15

minutes and should easily flake with a fork.

5 . Divide fish, Brussels sprouts, and quinoa among

four plates. Season to taste with salt and pepper.


INGRED IENTS ▶

4 sheets parchment paper, cut into approxi-

mately 12-by-12-inch sheets

2 Tbs. extra-virgin olive oil

Four 6-oz. pieces of salmon or wild cod (pin

bones removed)

Salt and pepper (to taste)

1 leek (white part only, finely chopped)

1 carrot (sliced into 3-inch-by-¼-inch pieces)

½ bunch swiss chard (de-stemmed and

thinly sliced)

4 sprigs fresh rosemary

½ lemon (thinly sliced)

INSTRUCT IONS ▶


2 . Cut each parchment sheet into a large heart by

folding in half and cutting the exterior of the

half-heart shape, using most of parchment sheet.

Place open heart shape on cutting board and

brush the right side with olive oil. (Tip: Watch

Sadie do this with chef Abby Fammartino here)

3 . Divide the fish fillets between the four sheets of

parchment paper. Place the salmon on top of the

oiled section of parchment and top with salt and

pepper.

4 . Evenly distribute the leek, carrot, and Swiss

chard on top of each fish fillet.

5 . Add one sprig of rosemary and two or three

lemon slices to each packet.

6 . Drizzle each packet with olive oil and another

sprinkle of salt and pepper.

7 . Fold each packet into a half-heart shape and use

a tight, overlapping rolling technique, folding

over the previous fold’s edge to create a seal.

This will ensure that steaming will occur.

8 . Transfer packets to two baking sheets. Bake 12

to 15 minutes, until packets puff. (Tip: You can

also make these ahead of time. Prepare them in

the morning and keep them in the fridge; pull

them out 20 to 30 minutes before you want to

cook them.)

9 . After they’ve cooked, remove the packets using a

metal spatula. Serve directly on plates and allow

guests to open their packets at the table. Fancy

and easy!

DINNER

WINTER EN PAPILLOTEMAKES ▶ 4 servings TAKES ▶ 45 minutes

This classic French recipe couldn’t be simpler to prepare. Just wrap fish, veggies, and herbs in

parchment paper and bake. If you don’t eat fish, no problem! JJust use one can of chickpeas and

add extra veggies. Extra credit: lay out the ingredients buffet-style and invite a few friends over for a

healthy DIY dinner! Recipe courtesy of Abby Fammartino, chef/owner of Abby’s Table, in Portland, OR.


http://bit.ly/134C44I.

INGRED IENTS ▶

2 tsp. paprika

1 tsp. ground cumin

1 tsp. ground ginger

1 tsp. turmeric

½ tsp. cinnamon

½ tsp. coriander

¼ tsp. freshly ground black pepper

1 chicken, (3-4 lbs., cut into 8 pieces, or a

mixture of legs, thighs, and breasts)

2 Tbs. olive oil

Sea salt


1 onion (chopped)

The rind from 1 preserved lemon (rinsed in

cold water, pulp discarded, rind cut into thin

strips; if you don’t have preserved lemon, use

whole thin slices of regular lemon)

1 cup green olives (pitted and halved)

½ cup golden raisins

1∕3 cup dried apricots (chopped)

½ cup chicken broth

¼ cup dry white wine

¼ cup cilantro (chopped)

¼ cup flat-leaf parsley (chopped)

INSTRUCT IONS ▶

1 . In a large bowl, combine paprika, cumin,

ginger, turmeric, cinnamon, coriander, and black

pepper. Pat the chicken pieces dry and place in

the bowl of spices to coat well. Let the chicken

stand for at least one hour.

2 . Heat olive oil in a Dutch oven or large, thick-bot-

tomed pot over medium-high heat.

3 . Season the chicken lightly with salt (easy on the

salt, as the olives and preserved lemons are

salty) and place skin side down in the pan for 3

minutes, until golden brown. Turn chicken over

and cook another 3 minutes until golden brown.

Transfer chicken to a plate and keep warm.

4 . Lower the heat to medium-low, add the garlic

and onion, and sauté for 8-10 minutes, until

slightly translucent.

5 . Add the lemon, olives, raisins, apricots, chicken

broth, and wine. Nestle the chicken pieces back

in, along with any remaining juices from the

plate. Bring to a simmer on medium heat. Once

simmering, bring heat to low, cover, and braise

for an additional 30 minutes, until the chicken is

cooked through and tender.

6 . Mix in fresh cilantro and parsley right before

serving. Adjust seasonings to taste.Did you overdo your last workout? This succulent North African stew is loaded with anti-inflammatory

ingredients to speed recovery and soothe aching muscles. The turmeric, garlic, ginger, and cinnamon

are powerful inflammation fighters that promote healing and decrease soreness, while chicken’s lean

protein helps rebuild tissue. It’s also totally delicious. We like to make a big batch on Sunday and enjoy

the leftovers during the week. Recipe courtesy of Kirsten McCormick, Nutritionist, Chef, and Founder of

Running with Forks.

DINNER

MOROCCAN CHICKEN TAGINEMAKES ▶ 8 servings TAKES ▶ 60 minutes


INGRED IENTS ▶

2 small to medium butternut squash


1 cup dry quinoa (rinsed)

1 lb. ground organic turkey (or any organic

ground lean meat)


¾ lb. mixed mushrooms (diced, portobello,

cremini, button etc.)

10 sage leaves (minced, plus a few leaves

minced for garnish)

¼ tsp. red-pepper flakes

Fine sea salt and pepper (to taste)

INSTRUCT IONS ▶


2 . Slice each butternut squash in half lengthwise.

With a spoon, scoop out the seeds and strings.

Drizzle each slice with a little olive oil and a

pinch of salt and pepper. Place squash cut side

down on a baking sheet and roast in the oven

until fork tender, about 20-40 minutes, depend-

ing on the size of your squash. Be sure to keep

an eye on it to make sure it doesn’t overcook!

3 . While squash roasts, cook your quinoa. Place 1

cup of quinoa in a pot with 2 cups of water. Bring

to a boil. Reduce heat to low, cover, and simmer

until liquid has evaporated and quinoa can easily

be fluffed with a fork, about 15 minutes.

4 . Meanwhile, heat a large skillet over medium-high

heat. Add ground turkey, using a wooden spoon

to break up large clumps, and cook for about

8-10 minutes, until cooked through. Remove

turkey from skillet and place in a bowl. Add re-

maining 1 Tbs. of olive oil to the pan and stir in

the diced onion. Cook until fragrant and slightly

soft, about 3 minutes. Add diced mushrooms,

minced sage, and red-pepper flakes. Cook until

mushrooms are golden and fragrant, about 8

minutes. Return the cooked turkey to the pan and

stir in the cooked quinoa. Heat through for a

few minutes longer (just long enough for all the

flavors to blend together). Season with salt and

pepper to taste.

5 . Divide turkey, quinoa, and mushroom mixture

between the four squash halves (you will have

leftover mixture). Save and use as leftovers!

6 . Add a few extra minced sage leaves for garnish.This hearty recipe is perfect for the Fall season of colds and flus. Each serving of butternut squash

contains more than your daily requirements of Vitamin A, which is essential for respiratory health, and

the mushrooms support immune defense. Recipe courtesy of Andrea Bemis, chef/writer of Dishing Up

the Dirt and owner of Tumbleweed Farm, in Hood River, OR.

DINNER

STUFFED BUTTERNUT SQUASH WITH TURKEY + SAGE



Y AY !

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