Thisbookisnotproposedasasubstituteformedicalguidancefromadoctor.Thereadershouldregularlyconsultadoctorinallmattersrelatingtohisorherhealth,particularlywhenthereareanysymptomsthatmayrequirediagnosisormedialattention.Copyright©2015SvelteLLCAllrightsreserved.Nopartofthispublicationmaybereproduced,distributed,ortransmittedinanyformorbyanymeans,includingphotocopying,recording,orotherelectronicormechanicalmethods,withoutthepriorwrittenpermissionofthepublisher,exceptinthecaseofbriefquotationsembodiedincriticalreviewsandcertainothernoncommercialusespermittedbycopyrightlaw.Forpermissionrequests,writetothepublisher,addressed“Attention:CopyrightCoordinator,”attheemailaddressbelow.SvelteLLCAllrightsreserved2015Malibu,Californiamere@sveltetraining.com

CaramelizedBrusselsSproutsWithPomegranateSeedsServes:2Ingredients:

• 4cupsofBrusselssprouts,halved• 1/3cupoliveoil• Juiceof1orange• Juiceof1/2lemon• Zestfromyourorange• 1tbsp.rawhoney• 4-5tbsp.pomegranateseeds(optional)• 2,4oz.cutsofgrilledleanmeat

Instructions:

• Placeoilinasautépanandheatonmedium-low.Oncehot,addtheBrusselssproutsandallowtocookforjustaround5minutes.Stiroccasionally.

• After5minutes,addorangeandlemonjuice,andturnheatuptohigh.Cookuntiljuicehasalmostallevaporated.

• Addhoneyandturnheatdowntoasimmer,allowingtocook/Brusselssproutstocaramelize.

• Laststepisaddinginsalt/peppertotaste,andtoppingwithorangezestandpomegranateseeds.

• Allowsaladtocoolifyou’dlike,andserve!• Servewithgrilledmeat.

AvocadoInterestingly,theearlyAztecsofCentralAmericanamedtheavocadotreeahuacuatiduetheirshape.Avocadosaretoutedfortheirmanyhealthbenefits,includinghighlevelsof:qualityfats,potassiumaswellasbeta-carotene.Inaddition,thisreveredancientdelicacycontainsanimpressiveamountsofmagnesiumandvitaminEwhichbothactasrelaxantsandpotentantioxidants.Avocado&SkirtSteakSaladServer:4Ingredients:

• 1lb.SirloinSteak• Koshersalt• Pepper• 2redorpinkgrapefruits• 2tbsp.freshlimejuice• 2tbsp.oliveoil• 1smallavocado• 6cupbabyarugula• 2cupsfreshcilantro• Unsaltedroastedpepitas(hulledpumpkinseeds)

Instructions:

• Pre-heatbroiler.• Lineabroiler-proofrimmedbakingsheetwithfoil.Placethesteakonthepreparedpanandseasonwith1/4teaspooneachsaltandpepper.

• Broiltodesireddoneness,4to5minutespersideismedium-rare.• Movesteakboardandletrestforatleast5-6minutesbeforeslicing.• Whilesteakisresting,thepeelandwhitepithfromthegrapefruits.• Cutthegrapefruitsintosmallsegments.• Whisktogetherthelimejuice,oliveoil,and1/4teaspooneachsaltandpepper.

• Dicetheavocado.• Inamixingbowl,tossthearugula,cilantro,avocado,grapefruit,andslicedsteak.

• Drizzlewiththelimejuicemixtureandsprinklewithpepitas,ifdesired.

CoolingBerryandGreensSalad&RoastedPumpkinSeedsServes:2SaladIngredients:

• 2cupsarugula• 1cupspinach• 1cupfreshraspberries• 1cupfreshblackberries• 3greenonions,diced• 1/2cuptoastedpinenuts

DressingIngredients:

• 1tbsp.rawhoney• ¼cupbalsamicvinegar• ¼cupoliveoil• 1shallot,minced• Saltandpeppertotaste

Instructions:

• Beginbymixingtogetherallsaladingredientsinyourservingbowl.

• Inasmallbowl,whisktogetherdressingingredients• Leavedressingontheside,usesparingly

PumpkinseedsPumpkinseedsareveryhighinbothzincandselenium,whichbothhavebeenlongknownfortheirimmuneboostingproperties,aidinginthedefenseagainstinfectiousagentsandscavengeharmfuloxygen-freeradicals.Interestingly,astudydonebytheSmellandTasteTreatmentResearchFoundationinChicagofoundthatuponsmellingpumpkin(likeinapumpkinpie,forexample),someexperienceinanincreaseinbloodflowandcirculation!Youcandonowrongwithincorporatingpumpkin

seedsintoyourdailydiet.Thisrecipeideabelowisquick,easyanddelicious!SweetRoastedPumpkinSeedSensationServes:yields8¼cupservingsIngredients:

• 2cupspumpkinseeds• 2½tbsp.rawhoney• 2tsp.cinnamon• ½tsp.ginger• ½tsp.nutmeg• ½tsp.seasalt

Instructions:

• Preheatyourovento350degrees.• Whileovenisheating,placethepumpkinseedsintoamixingbowlalongwithallotheringredients.Mixeverythingtogetherthoroughly.

• Spreadseedmixtureevenlyoverabakingsheetlinedwithparchmentpaper,andbakefor15minutes.Removeseedsoncetomix,androastforanother15-20minutes.

• Remove,allowtocoolandaddtoyourberrysalad.

SweetandSavaryFennelSaladServes:2SaladIngredients:

• 1cupfennelbulb,thinlysliced• 1cuppineapple,diced• ¼redonion,finelysliced• 1cupavocado,diced• 3cupsspinach• 8oz.slicedturkeymeat

DressingIngredients:

• Juicefrom1lemon• 1tbsp.maplesyrup• 1tbsp.rawhoney• 3tsp.freshgingerroot,grated• 2tbsp.oliveoil• 2-3tbsp.toastedwalnutsoralmonds

Instructions:

• First,assembleallsaladingredientsinalargebowl,andmixtogether.

• Next,whisktogetheralldressingingredientsinasmallbowl,keepingtoastednutsaside.Keepthedressingontheside.

• Diceleanmeatandaddtosalad.• Servewithtoastedwalnutsoralmondsontop.

ArugulaAlongwithbeinganexcellentdigestivesupport,duetoitsbittertastethatpromotesstomachacidproduction,thisleafygreenhasalsobeenreferredas“gardenrocket,”whichstemsfromtheLatinbaseworderuca.Arugulaisfilledwithvitamins,minerals,andantioxidantstohelpyourbodyfeelhealthier,clearthemind,andkeepyoufocusedthroughouttheday.Arugulahasalsobeennotedtocontainphytochemicals,whichhavebeennotedtohelppreventcertaintypesofcancer.Arugulaisgreatinasalad,mixedwithothervegetablesORtryaddingittoyourmorningsmoothieforapepperyflare.ArugulaSaladwithHoneyMustardDressingServes:2Ingredients:

• 5cupsorganicarugula,washed• 2tomatoes,chopped• 1avocado,peeledandthinlysliced• 1-2tbsp.choppedwalnuts• Saltandpeppertotaste

Instructions:

• Inalargesaladbowl,placeyourarugula,tomatoes,saltandpepper.• Topwithavocado.• Leavedressingontheside(recipebelow)• Serve.

HoneyHoneyisanothernaturalsuper-foodthathasbeenlongknownfortobeaneffectivesweeteneraswellasadigestiveaid.Itsinherentantioxidantlevelshelpdiminishfreeradicalsinthebodywhenfeelingsickand

offersaboosttonitricoxidelevels,whichareessentialforcirculationandoptimalbodyfunction.Honeyisalsoagreatnaturalsourceofenergythatcangiveyouanaturalliftforthedayandiseasilypairedwithanymeal!HoneyMustardDressingServes:5-8Ingredients:

• 5tbsp.Dijonorotherglutenfreemustard• 3tbsp.rawhoney(softened,ifnecessary)• 2tsp.powderedginger• 2tbsp.rawapplecidervinegar• **Simplywhiskallingredientstogether!Thisalsokeepswellintherefrigeratorinanairtightcontainer

TunaSaladWrapRedoServes2:2WrapspreservingIngredients:

• 6-8oz.low-sodiumchunklighttunainwater,drainedandflake• 2tbsp.nonplainGreekyogurt• 1tbsp.sweetpicklerelish,un-drained• 1tsp.currypowder• 1tsp.celeryseeds• 4largelettuceleaves,suchasromaine,Bibb,oriceberg• Mediumredbellpepper,cutintothinstrips• 1cupmatchstick-sizecarrots•

Instructions:

• Inamediumbowl,combinethetuna,yogurt,relish,curry,andceleryseeds.

• Spoonmixontoeachlettuceleaf.• Topwiththebellpepperandcarrots.• Serveopenorrolled

StrawberryPatchSaladServes:2Ingredients:

• 2cupsbite-sizepiecesmixedsaladgreens• 4medium-largestrawberries,sliced• 2tbsp.slicedalmonds,raw• 4oz.grilledchicken,deliturkeyorsalmon

CitrusDressing

• 1tbsp.freshorangejuice• ½tbsp.oliveoil(extra-virginpreferred)• 1tbsp.mincedshallot• 1tsp.honey• 1tsp.whitewinevinegar• 1tsp.pepper(coarselygroundpreferred)

Instructions:

• Putthesaladgreensinalargesaladbowl.• Topwithproteinsource• Sprinklewiththestrawberriesandalmonds.• Inasmallbowl,whisktogetherthedressingingredients.• Keepdressingontheside• Serveimmediatelyforthebesttexture.

HydratingSaladServes:2-4Thisunusualsaladissurprisinglyrefreshingbecausethewatermelonabsorbsthedressing’ssweetlemonymintflavor.Ingredients:

• 2-cupsdicedwatermelon,chilled• 2-cupsfreshorfrozenblueberries,chilled,thawedandpatteddryiffrozen

• ½cuppineapplejuice,chilled(allnatural-nosugaradded)• 1tbsp.snippedfreshmint• 1tsp.freshlemonjuice

Instructions:

• Inamediumbowl,gentlystirtogethertheingredients.• Serveimmediatelyforpeakflavor.

BurgerinabowlServes:4Ingredients:

• 1poundofgroundbeef• Ageneroussprinkleofonionpowder• Garlicpowdertotaste• ½cupfinelychoppedonions• 1dicedtomato• ¼cuppickledjalapenos(Optional)• Sautéedvegiesofyourchoice(totoptheburger)

Instructions:

• Seasonthemeatandpanfrywithonions,tomatoandpeppers.• Drainthefatfrommeat.• Serveinabowl.• Lightlysautévegiesusingnon-stickcookingspray• Topburgerwithvegies• Serveimmediately