Recipe Manual - Laura Forte Fitness

 Recipe Manual
LauraForteFitness.com Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com WHAT COUNTS AS A SERVING? STARCHY VEGETABLES: ½ CUP COOKED VEGETABLE 1 SMALL SWEET POTATO NON-­‐STARCHY VEGETABLES: (NSV’s) 1 CUP RAW LEAFY VEGETABLES ½ CUP COOKED OR RAW VEGETABLES FRUITS: 1 MEDIUM PIECE OF FRUIT ¾ CUP BLUEBERRIES 1 ¼ CUP WHOLE STRAWBERRIES 1 CUP CUBED MELON ½ LARGE GRAPEFRUIT DAIRY: ½ CUP COTTAGE CHEESE 1 CONTAINER GREEK YOGURT 1 CUP / 8 OZ ALMOND MILK PROTEIN: COOKED LEAN MEAT, POULTRY OR FISH: 4 oz. for women and 6 oz. for men 2 EGGS (3 for men) PROTEIN SHAKE (Follow Label) HEALTHY FATS: 3 SLICES OF AVOCADO 1 TB. OF HEALTHY OILS ¼ cup NUTS 1 ½ TB NUT BUTTER (1 oz.) Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Morning Mojo Get your morning started right with room temperature filtered water, ½ fresh squeezed lemon, and a dash of cayenne pepper. Other Options: 2-­‐3 shaved slices of ginger and a dash of cinnamon. This will help cleanse the toxins from your body that have accumulated during the night and will also stimulate your metabolism to prepare for your day. Smoothie Recipes:
Tips & Tricks:  Blend water with spinach or kale FIRST; then add the other ingredients.  Prep and wash all produce ahead of time.  Freeze your kale  Freeze leftover fruit for next smoothie (make sure you peel bananas before freezing them!)  You can add a scoop of protein powder to your smoothies to make them a power packed protein shake. Make sure your protein powder has NO SOY and hormone free. My favorite brand: Stronger Faster Healthier (I have in stock if you would like a bag: $40 for 1 month supply: vanilla, chocolate, or unflavored).  To make your smoothie more ‘creamy’, add a little almond milk  To any Green Smoothie you can add (antioxidant power foods): Chia Seeds Flax Seeds Kale Goji Berries Flaxseed Oil Spinach Maca Powder Raw Cacao  Experiment with different fruits and mixed greens to find your favorite blend. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Banana Strawberry Blast Purple Summer Splash ½ Banana 1 cup Strawberries 1-­‐2 cups Spinach 1 cup of Filtered Water 3-­‐4 Ice Cubes (as needed) ½ Banana 4-­‐5 Frozen Kale Leaves ¼ Medium Beet ½ cup of Blueberries 1 cup of Filtered Water or Nut Milk Berry Power Pack Blast Green Trekker ½ cup of Strawberries ¼ cup of Blueberries ¼ cup Goji Berries 1 tsp. Maca Powder 1 tsp. Chia Seeds 1 tsp. Hemp Seeds 2 cup of Spinach 1 cup of Filtered Water 3-­‐4 Ice Cubes (as needed) 1 Big handful of spinach ½ Frozen banana 1 TB Cacao Powder 1 Handful frozen blueberries 2 Pitted dates 1 TB Coconut Oil 1 Cup of water (may need more) 3-­‐4 Ice Cubes (as needed) Chocolate-­‐Almond Butter 1.5 cups almond milk 2 TB Almond butter 1 Frozen Banana 1 TB Cacao powder 1 TB hemp, flax, or chia seeds 2-­‐3 pitted dates 3-­‐4 Ice Cubes (as needed) *For added fun (optional): ½ cup strawberries, 2 cups spinach, 1 TB Maca Powder Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Dressings & Marinades:
Forte Family Balsamic Vinaigrette 1 cup Extra Virgin Olive Oil 1/3 cup Balsamic Vinaigrette Dash of Raw Honey 1 TB Dried Parsley 1 TB Honey Mustard ½ tsp. Sea Salt Freshly ground pepper (to taste) Add all ingredients into a bowl and whisk until thick and creamy. Check for seasoning. Citrus Hemp Seed Dressing 2 TB raw shelled hemp seeds 1 TB extra-­‐virgin olive oil ¼ cup fresh orange juice ¼ cup fresh lime juice 1 TB minced garlic Freshly ground pepper and salt (to taste) Directions: Mix all the ingredients well in a salad dressing colander. Easy Olive Mustard Vinaigrette 2 TB apple cider vinegar 1 TB wholegrain mustard 3 TB olive oil Sea salt (to taste) ½ tsp. honey (optional) Directions: Put all of the ingredients in a mason jar and shake. You can keep stored in the mason jar. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Spicy Steak Marinade 2 tsp. lemon juice 1 tsp. cilantro 1 ½ tsp. Mrs. Dash ¼ cayenne pepper ¾ tsp. chili powder ¼ tsp. salt Directions: Mix ingredients well into a bowl and let sit for 5-­‐10 minutes, and then rub into steak. Grill or broil to desired taste. Breakfast:
Tomato & Arugula Frittata 1 TB EVOO 1 onion, chopped 6 organic eggs 3 TB Almond Milk 6 Cherry Tomatoes – quartered Handful of Arugula Directions: Preheat the oven to 350 F. Grease a 6-­‐hole muffin pan (coconut oil spray). Heat the olive oil in a skillet and pan fry onion over low heat until caramelized (8-­‐10 minutes) In a bowl, whisk the eggs and almond milk together, and then stir in the tomatoes, arugula, and onions. Season with sea salt and ground pepper. Divide mixture into muffin tin and bake for 20 minutes. Allow to set. Serves 3. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Crust-­‐less Quiche 8 organic eggs ½ cup almond milk ½ tsp. sea salt 1 ½ cups sautéed and chopped veggies (such as onions, garlic, spinach, zucchini, red bell pepper, tomato, and arugula) Directions: Preheat the oven to 350 F. Grease an 8.5 inch diameter dish. Whisk eggs, then add and whisk almond milk in. Scatter the veggies in the dish and then pour egg mixture over the veggies. Bake 20-­‐25 minutes. The top will be lightly browned when done. Serves 4. Turkey & Veggie Omelet 3 eggs 4oz. Organic Sliced Turkey Breast (Applegate Farms) 5-­‐6 Spinach leaves, chopped ½ Tomato, chopped ¼ cup Broccoli, finely chopped Dash Hot Sauce or Homemade Salsa as topping Directions: Mix all ingredients except topping in a medium size bowl. Use coconut oil to grease the pan. Cook until eggs are cooked. Top with hot sauce or salsa and enjoy. Yummy French “Toast” 8 egg whites ½ tsp. cinnamon 1/8 tsp. vanilla extract Directions: Combine egg whites with cinnamon and vanilla extract. Pour mixture into a pan with coconut oil. Fry like a pancake. Top with 1/3 cup blueberries. Traditional Breakfast 2-­‐3 eggs 1 serving ground turkey (or Applegate Farms turkey patty) 1 cup mixed berries (on the side) Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Directions: Cook eggs and turkey. Top with hot sauce and serve with a side of berries. Optional – dash of hot sauce. Steel-­‐Cut Oats Oatmeal 1 cup steel-­‐cut oats ½ cup mixed berries 1 TB cinnamon Optional: Raw Chocolate or Vanilla Protein Powder Directions: Cook oats in water (Can boil water at night and add steel oats when it comes to a boil. Cover and it only needs to re-­‐heated in the am). Top with berries and cinnamon. Add raw protein in if desired. Salads:
Waldorf Salad 4-­‐6 oz. Grilled Chicken Breasts (chopped) 1 diced Fuji apple 1/4 cup chopped walnuts 1/4 cup celery 1 handful organic raisins 2 cups spinach ½ lemon, freshly squeezed (dressing) Directions: Mixed the first 5 ingredients together and serve over spinach. Use fresh squeezed lemon as dressing. Cucumber & Tomato Salad 1-­‐pint cherry tomatoes, halved 1 cucumber, sliced 1-­‐pint yellow pear tomatoes, halved ¼ cup green onions, chopped 1 clove garlic, minced Re-­‐Invent Yourself 2014 Transformation Challenge ¼ cup fresh basil, chopped ¼ cup cilantro, chopped Freshly ground black pepper Dash of sea salt (to taste) www.LauraForteFitness.com Directions: In a bowl, toss the cherry tomatoes, yellow pear tomatoes, sliced cucumber, green onions, garlic, basil, cilantro, black pepper, and salt. Refrigerate 30 minutes and toss again before serving. Serves 6. Egg Salad 2 whole eggs + 2 egg whites (hard boiled) 1 tsp Dijon mustard 1 tsp olive oil 2 handfuls of spinach 2 slices tomatoes Directions: Hard boil eggs. Let cool. Finely chop eggs and add Dijon mustard and the olive oil. Serves 1-­‐2. Tuna Salad 1 can of tuna (in water) 1 tsp Dijon mustard 1 tsp olive oil 2 handfuls of spinach 2 slices tomatoes Directions: Finely chop the tuna and add Dijon mustard and the olive oil. Place over a bed of spinach and 2 slices of tomatoes. Serves 1-­‐2. Spicy Steak Salad 4oz – 6oz lean sirloin steak Rub spicy steak marinade over steak (listed in Dressing & Marinades Session) 2-­‐4 cups spring mix salad 1 TB Balsamic vinegar 1 TB Extra-­‐virgin olive oil Pinch of sea salt Directions: Grill steak in the Spicy Steak Marinade. Place spring salad mix in bowl. Once cooked, dice steak into bite size pieces and toss onto salad. Add a pinch of salt and pepper. Top it off with 1 TB of balsamic vinegar and 1 TB extra-­‐virgin olive oil mixed together. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Spicy Chicken Salad 4 oz. (6 oz. for men) chicken breast 2 cups spinach, Boy Choy, arugula greens ¼ cup diced onions ¼ cup diced tomatoes 1 TB extra virgin olive oil ½ fresh lemon (squeezed) Season chicken with cayenne pepper Directions: Grill or bake chicken seasoned with cayenne pepper. Shred greens into bite size pieces and place into bowl. Toss in onions and tomatoes. Toss in diced grilled chicken. Add dressing and serve. Turkey Salad 4 oz. turkey breast 2 -­‐4 cup mixed greens ¾ cup mixed fruit that you want: apples, blueberries, orange slices, etc. ¼ cup of chopped walnuts 1TB strawberry balsamic dressing Directions: Mix all the fruit together in a bowl and then place on a bead of romaine lettuce. Top with Forte Balsamic Dressing 10 Layer Roasted Veg Salad (for a special night!) Salad Ingredients: EVOO (have at least 1/4 cup ready) Salt and pepper (to taste) 1 red onion, sliced in rings 1 medium zucchini, sliced on an angle 1 large red or yellow bell pepper, halved and sliced in rings 10-­‐15 spears of asparagus 1/2 can black beans, rinsed & drained 1 head romaine lettuce, chopped 2 ripe avocados, diced and sprinkled Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com with lemon juice 1/2 cup crumbled feta cheese 1/3 cup toasted slivered almonds Dressing Ingredients: 6 TB EVOO 2 TB freshly squeezed lemon juice + zest from one lemon 1 tsp. honey 2 TB chopped fresh cilantro 1 clove crushed garlic 1/2 tsp. ground cumin 1/2 tsp. ground coriander Salt and pepper (to taste) Directions: Preheat the oven to 425 degrees. In a large bowl, toss the zucchini, red onion, bell pepper, and asparagus with a drizzle of olive oil (1-­‐2 tablespoons) and a sprinkle of salt and pepper. Line a large baking sheet with parchment and arrange the vegetables in a single layer. You will need more than one baking sheet or do this in stages since you will have more vegetables than will fit in a single layer on a baking sheet. Roast for about 10-­‐15 minutes, turn them over, and roast another 10-­‐15 minutes until browned but still colorful. In a small bowl, combine all dressing ingredients including a large pinch of salt and pepper. Whisk until combined -­‐-­‐ or put them all into a mason jar, tighten the lid and give it a solid shaking. Add a couple tablespoons of the dressing to the black beans and set aside to soak. In a large salad bowl, layer first lettuce, then roasted peppers, onions, zucchini and asparagus. Layer over these the avocado, beans, feta cheese and toasted slivered almonds. Wait to toss until just before serving. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Lunch & Dinner:
Salmon & Turnip Patties 1 zucchini, grated 1 large turnip, peeled and grated 1 can salmon (Wild Planet brand) 2 organic eggs, beaten EVOO, for pan frying Directions: squeeze out the excess water in the zucchini and turnip. Place zucchini and salmon (broken up and drained from can), and eggs in a bowl. Season with sea salt and ground pepper. Divide into patties. Heat the olive oil in a skillet and pan fry the patties over medium heat until lightly brown and cooked through, about 5 minutes each. Protein Spring Roll 4 oz. chicken breast 2 cabbage leaves 1/2 cup shredded cabbage ¼ tsp. garlic powder ¼ tsp. onion powder ¼ tsp. paprika 1/8 tsp. chipotle chile pepper ½ tsp. Mrs. Dash Directions: Grill or bake chicken. While chicken is cooking steam cabbage leaves in steamer for 5 minutes. After 5 minutes of steaming cabbage leaves add in the shredded cabbage and steam for 5 more minutes. Blend spices together into small dish and set aside. Combine steamed shredded cabbage, chicken and spices in a bowl. Scoop out a portion and place in the belly of a cabbage leaf. Fold one side of the cabbage leaf up to create a pouch and roll cabbage leaf with stuffing inside. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Low-­‐Carb Beef Chili 1 lb. lean grass-­‐fed ground beef 3 cups diced tomatoes 1½ cups water ½ cup chopped yellow onion ½ cup chopped red onion 8 cloves minced garlic 1 ¼ tsp. garlic powder 1 tsp. onion powder 1 tsp. chili powder ½ tsp. oregano ¼ tsp. cayenne pepper ¼ tsp. sea salt ¼ tsp. pepper Green onions for garnish Directions: Mix garlic powder, onion powder, chili powder, oregano, cayenne pepper, salt, and pepper together in a small dish. Dice tomatoes and put into a separate bowl. Chop onions and put into a separate bowl. Dice garlic and put into a separate bowl. Toast garlic and then put to the side. Sautee onions and then put to the side. Brown meat and then add toasted and sautéed onions to it the meat. Coat meal well with garlic and onions. Toss meat, toasted garlic and sautéed onions into stew pan. Add diced tomatoes, water, and mixed spices and bring to a boil. Lower temp and simmer for 30 minutes. Top with 2 green onions. Makes 4-­‐5 servings. Rosemary Chicken Breast Recipe (Courtesy of the Lemon Bowl) 4 chicken breasts – boneless, skinless (about six oz. each) 2 lemons – juice and zest of both 3 cloves garlic – grated 2 TB olive oil 2 TB rosemary – minced 1 tsp. salt ½ tsp. pepper Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Directions: Place chicken breasts in a re-­‐sealable plastic bag. Zest both lemons over a small bowl. Add juice of lemons along with all remaining ingredients and whisk to combine. Pour marinade over the chicken and refrigerate for 30 minutes or overnight. Pre-­‐heat grill pan or grill over high heat. Cook chicken for 4-­‐5 minutes per side or until internal temp reads 165 degrees or higher. Serve chicken breasts whole or sliced. LBD Turkey Burgers (a boot camp FAVORITE!) Ingredients: •
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1.5 lb. ground turkey meat 1 TB Coconut oil 1 sweet onion, diced ½ red pepper, diced 1 tsp. ground cumin 1/8 tsp. cayenne pepper or red pepper flakes (optional) ½ tsp. garlic powder ½ cup flat leaf parsley, finely chopped Sea salt & pepper to taste Directions: Over med heat, sauté onion in coconut oil until translucent. Add red pepper, cumin, garlic powder, parsley, cayenne pepper, and salt and pepper. Sauté for 5 minutes more, and remove from heat. Once cool, add ground turkey to the mix, and form 4 oz. patties. Heat up large skillet under med heat and add burgers. (1 tsp. coconut oil optional for cooking burgers) Flip after 4-­‐6 minutes and cook through on the other side until done. Makes about 8 burgers. (Goes great with guacamole also!) *** Burgers freeze very well. Make sure to wrap well & freeze for a back-­‐up meal. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Broiled Lemon Pepper Tilapia 6 Tilapia filets 1 lemon (juice + zest) ¼ tsp. fresh ground pepper ½ tsp sea salt 2 cloves crushed garlic Chopped parsley Coconut oil or olive oil cooking spray Directions: Preheat oven to broil. Mix lemon juice, zest, black pepper, salt, garlic and parsley. Pour over tilapia and allow to marinate for 20 minutes. Place the tilapia side by side in a baking pan large enough for the tilapia not to overlap. Spray the tilapia with cooking spray (olive oil or coconut oil). Place in oven and broil for 5-­‐7 min. Cucumber & Avocado Soup 1 cucumber 3 small avocados 1 handful of cilantro ¼ tsp. ground cumin 1 TB lime juice 1 tsp. sea salt 1 can of chicken broth 2 green onions, thinly sliced to garnish Directions: peel cucumber, cut it in half lengthways and scrape out the seeds. Chop and place in a blender. Peel and dice avocados and add to the blender. Add the cilantro, cumin, lime juice, salt, and 1-­‐2 TB of broth. Blend until pureed. Pour in remaining broth and filter water to thin the soup. Cover and refrigerate until well chilled. When ready to serve, add a dash of salt and pepper and garnish with green onion. Serves 4. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Mom’s Chicken Soup (Compliments of Eileen from PaleoSimplified.com) Ingredients: 2 chicken breasts on the bone skin removed (organic if possible) 1 onion quartered and then sliced into 1/4" slices 2 celery stalks, rinsed and sliced into 1/4" pieces 3 carrots, peeled, and sliced into 1/2" pieces 1 rutabaga, peeled & cubed 1 bunch fresh dill, rinsed Sea salt & pepper to taste 2-­‐3 tablespoons olive oil 1 pound of baby spinach Directions: 1. Heat Olive Oil in a large heavy stockpot. On medium heat, put in chicken and lightly brown on top and bottom. Remove from pot and add onions. 2. Season onions with salt and pepper and cook until tender and lightly golden. Return chicken to the pot and add enough water to cover chicken, and then about 1" higher. 3. Bring to a boil and add all the vegetables including the dill. (I don’t like dill, so I leave that out.) Bring to a simmer and cook with the pot half covered for about 30 minutes (or until all the vegetable are fork tender). Turn off the heat. 4. Remove the chicken and let cool until you are able to handle it with your hands. Remove the dill. 5. Shred the chicken and return it to the pot. Season the broth with salt and pepper. Add the spinach. The heat from the soup will cook the spinach. If you like you can put some sliced avocado on top for a healthy fat. Tip: Always have this prepped ahead and put in containers. Perfect for bringing to work, on the road, heating up at home for a snack. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Easy Turkey Chili 2 lb. lean ground turkey 1 yellow onion, chopped 5 cloves garlic, minced 1 TB olive oil 1 (28 oz) can crushed tomatoes, no-­‐salt added 1 (15 oz) can petite diced tomatoes, no-­‐salt added 3 TB tomato paste 1/2 tsp. hot sauce 1 (15 oz) can kidney beans, no-­‐salt added, drained and rinsed 1 red bell pepper, chopped 1 green bell pepper, chopped 2 jalapenos, chopped 1.5 tsp. sea salt Pinch of pepper 1 TB raw honey 3 TB chili powder 2 tsp. oregano 1/8 tsp. cayenne pepper Directions: Drizzle olive oil in a large pot and sauté onion & garlic until fragrant (about 3 minutes.) Add ground turkey and cook until crumbled and brown, draining excess liquid as necessary. Add all the rest of the ingredients and cook on medium/low heat for about an hour. Enjoy! Homemade Healthy Meat Loaf 2 lb. extra-­‐lean grass-­‐fed ground beef 1 yellow onions, finely chopped 1 cup almond meal 2 eggs 1 can tomato paste 1 tbsp crushed garlic ½ tbsp. sea salt + fresh ground pepper 2 TB dried basil 1 tsp. marjoram Directions: Mix all ingredients in a large mixing bowl. Place in meatloaf pan. Bake at 350 degrees for 50-­‐60 minutes or until meat is no longer pink in the middle. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Sides:
Mashed Cauliflower 1 head cauliflower, finely chopped 3 roasted garlic cloves 1 tsp. fresh thyme leaves (optional) 1 tsp. fresh chives, chopped (optional) Sea Salt & Pepper to taste (You can find roasted garlic in the olive bar at most nicer grocery stores. If you want to roast your own: Pre-­‐heat oven to 400. Peel outer layers of garlic, leaving skins of individual cloves still on. Cut off the top ¼ of the head of the garlic. Place the garlic on a baking pan and drizzle 1/5-­‐2 TB. olive oil over the garlic, until well coated. Cover with foil and bake for 30-­‐35 min or until soft.) Directions: Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-­‐8 minutes, or until fork tender. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the roasted garlic cloves and seasonings, and process to your desired texture. Prep Ahead Veggie Bake Any Veggies you want: Asparagus, squash, zucchini, fresh garlic, cauliflower, onion, carrots, etc. Be creative and find your favorite combo. Directions: Drizzle veggies with olive oil and use your favorite seasonings (salt, pepper, Mrs. Dash Fiesta seasoning, cumin, red chili powder are a few examples.) Bake on 350 for 30 minutes. *TIP: Pair with any protein or a breakfast omelet for an instant meal.
Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Carrot Fries 3 Jumbo carrots 1 egg beaten 1 TB coconut oil, melted 2 TB coconut flour 1 teaspoon sea salt dash of fresh ground pepper Directions: Preheat oven to 425 F. Cut carrots into spears. Mix coconut flour and spices in a small dish. In a large bowl, pour the egg over the carrots, tossing to coat well. Sift the coconut flour mixture over the carrots to cover evenly. Place foil in a baking pan and drizzle with coconut oil. Bake carrots for about 20 minutes, mixing them ½ way through. Sweet Potato Fries 2 large sweet potatoes, peeled or unpeeled, cut into 4-­‐inch long and ¼ to ½ inch thick fries 2 TB olive oil or more as needed 1 tsp paprika 1/2 tsp chili powder 1/2 tsp ground coriander Coarse ground rock salt and freshly ground black pepper, to taste Directions: Preheat your oven to 450 degrees F. Line a baking sheet with aluminum foil and set aside. Place the sweet potatoes in a large bowl and toss with olive oil until the sweet potatoes are coated. Add the paprika, chili powder, coriander, salt, and pepper; toss to distribute evenly. Arrange the coated fries in a single layer on the prepared pan. Bake for 20 minutes on the lower rack until the sweet potatoes soften. Transfer the pan to the upper rack of the oven and bake 10 minutes longer, until fries are crispy. **Serves 4 Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Easy Balsamic Roasted Brussel Sprouts 2-­‐ 3 cups Brussels Sprouts, sliced in half Dash Sea salt & pepper, to taste 3 tablespoons balsamic vinegar 3 tablespoons extra virgin olive oil Directions: Pre-­‐heat oven to 375 degrees. Whisk together the vinegar, salt and pepper into a small bowl. Slowly incorporate the olive oil until a dressing is formed. Place the brussel sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat. Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned. Serves 2. Rosemary Beets 5 large beets, tops removed 4 small sprigs fresh rosemary, minced 2-­‐3 cloves garlic, sliced thin 1-­‐2 tbs extra virgin olive oil Pinch sea salt & pepper Directions: Preheat your oven to 400°F. Peel the beets. Cut beets into wedges. In a large bowl, add beet wedges, minced rosemary and sliced garlic. Grind in some fresh sea salt and pepper and toss to coat. Place in a shallow baking dish and cover. Bake in preheated oven for 30 minutes. Uncover and bake for another 30 minutes. Remove from oven and let stand for a few minutes before serving. Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Fun Food that Makes You Happy:
LBD Guacamole 3 Haas Avocados, halved, seeded, peeled, & diced (prep this last to prevent browning) 1 Fresh Lime, juiced 1⁄2 tsp. cayenne pepper 1⁄2 tsp. ground cumin 1⁄2 tsp. sea salt 2 Roma tomatoes, seeded & diced 1⁄2 White onion, diced 1 garlic clove, minced 2 TB Fresh Cilantro, chopped Directions: In a large bowl, gently toss the avocado with the lime juice. (This will prevent the avocado from turning brown.) Drain the lime juice into a separate bowl. Homemade Salsa 1 large tomato -­‐chopped 3 green onions with green tops ½ red pepper, chopped ½ green pepper, diced 1/3 cup packed chopped fresh cilantro, diced Dried oregano and basil, dash 1 TB fresh lime juice 1 TB jalapeno, chopped 2 garlic cloves 1/2 tsp sea salt Optional: ¼ cup of black beans, chopped mango or peach! Directions: Combine all the ingredients in a bowl; mix well. Leave about 30-­‐60 minutes to set in all the flavors (Offer organic blue chips with it). Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com Kale Chips 1 head kale, washed and thoroughly dried 2 tablespoons olive oil Sea salt, for sprinkling Directions: Preheat the oven to 275 degrees F. Remove the ribs from the kale and cut into 1 1/2-­‐inch pieces. Lie on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Trail Mix Here are so great ideas for a trial mix to pre-­‐make and place in individual containers or snack-­‐size zip locks. You can prep on Sundays and put in the refrigerator to keep them fresh. *Choose organic items whenever possible and sulfite free Cacao Nibs Goji Berries Raw Nuts (best: almonds, walnuts, pistachios) Chia Seeds Sunflower & Pumpkin Seeds Organic Raisins – sulfite free Directions: Mix together and store in a cool dry place (¼ cup is one serving) Re-­‐Invent Yourself 2014 Transformation Challenge www.LauraForteFitness.com