Slimming Better | Cookbook 2
COOKBOOK
The Best of Slimming Better
Table of Contents
1. Breakfast Page 7
o Egg Salad with Herbs
o Warm Winter Muffins
o Mom’s Broccoli Cheese Casserole
o Crispy Hash Brown Pancakes
o The Original French Omelette
o Mexican-Style Egg Tacos
o Zucchini and Mushroom Omelette
o Green Goat Cheese Pizza
o Strawberry-Banana Oatmeal Delight
o Green Eggs Benedict-Style
o Rainbow Frittata
o Luscious Lemon Tart
o Gluten-Free Lime-Herb Mini-Muffins
o Gluten-Free Banana-Nut Pancakes
o Gluten-Free Muffins / Gluten-Free Coco Butter Muffins
o Classic Kefir
o Gluten-Free Banana-Nog Bread
2. Drinks Page 36
o Tangy Banana-Strawberry Smoothie
o Mock Mary Smoothie
Slimming Better | Cookbook 3
o Cocoa-Pearberry Nut Nirvana Smoothie
o Orangenut Smoothie
o Nirvana Nog
o Cherimoya Colada Smoothie
o Fuchsia Fusion Smoothie
o Guavaberry Honey Dewthie
o Iced Shamrock Tea
o Old Fashioned Mocktail
3. Lunch Page 45
o Fresh Salad with Simple Dressing
o Spinach, Eggplant, and Mushroom Quiche
o A Taste of Asia: Chicken Pad Thai
o Tuna Macaroni Bake
o Thai-Style Wraps
o Broccoli Rice Pasta
o Veggie Goat Cheese Mini-Quiches
o Classic Pasta Primavera
o Shiitake-Scallion Sauté
o Cheesy Turkey-Mushroom Quiche
o Pasta Autunno
o Sweet and Savory Rice Salad
o Mediterranean Sea’wiches
o Greek-Style Pizza
o Zesty White Bean Hummus
o Raw Spring Rolls
o Snow Pea and Walnut Pilaf
o Tuna Burgers
o Sweet-and-Savory Salmon Patties
Slimming Better | Cookbook 4
4. Dinner Page 79
o Oriental Chicken Stir-fry
o Simple American-Style Burgers
o Old American Salisbury Steak
o Vegetarian Herbed Stuffing
o Apricot Chicken Sauté
o Slow Cooker Vegetable Rice
o Tuna Steaks with Chunky Tomato Sauce
o Grilled Citrus-Pepper Tilapia
o Gluten-Free Chicken Pot Pie
o Zesty Game Hen
o Asian Prawn Delight
o Lemon-Herb Baked Trout
o Creamed Turkey and Potatoes
o Afritadang Manok (Filipino Chicken Afritada)
o Savory Okra Stew
o Lemon-Cashew Black Rice Pilaf
o Vegan Stuffed Peppers
o Sweet-n’-Nutty Potato Sauté
o Rainbow Picadillo
o Snappy Snapper Bake
o Spicy Beef Stew
o Tuna-Egg Bake
o Asian Halibut Burgers
o Oven-Stewed Seabass with Basque Seasoning
5. Soups Page 121
o Picanté Chicken Soup
o Creamy Classic Sweet Potato Soup
o Mediterranean Seafood Stew
o Calienté Cuban-Style Bean Soup
Slimming Better | Cookbook 5
6. Salads Page 128
o Fresh Spring Salad
o Downhome Green Bean Casserole
o Nuts About Sweet Potato Salad
o All-American Potato Salad
o Garden Shrimp Sauté
o Green Bean and Almond Bake
o Italian-Style Lima Beans
o Tuna Calienté on a Bed of Beans and Greens
o Roasted Root Vegetable Medley
o Brussels Sprouts with Mustard Sauce
o Asian Cabbage-Mango Salad
o Quinoa Vegetable Sauté
o Toasted Tofu Salad
7. Desserts Page 150
o Very Strawberry Cheesecake
o Creamy Vanilla Ice Milk
o Chocolate Lovers’ Creamy Ice Milk
o Gluten-Free Pumpkin Chocolate Chip Cookies
o Gluten-Free Sweet Potato Pie
o Homemade Hazelnut Gluten-Free Cookies
o Lite Delight Chocolate Mousse
o Gluten-Free Pan Brownies
o Homemade Puff Pastry
Copyrights:
© 2012 by B2C Media Solutions Ltd. All Rights Reserved. No portion of this e-book may be copied, reproduced, published
or distributed in any form or by any means except with the prior written permission of B2C Media Solutions Ltd.
Slimming Better | Cookbook 6
Disclaimer
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Slimming Better Program as published on the Slimming Better website and is subject to the Terms & Conditions
and Disclaimer as published on the Slimming Better website, located at www.slimmingbetter.com
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e-book nor any of the diet or exercise information contained in the e-book (the “Content”) is a substitute for
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Slimming Better | Cookbook 7
Breakfast
Egg Salad with Herbs
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 13 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
8 large eggs
2 Tbsp chopped celery
½ Tbsp chopped chives
½ Tbsp chopped dill
2 small pickles
4 Tbsp mayonnaise
½ tsp garlic
¼ tsp salt
¼ tsp pepper
Directions
1. Boil the eggs for approximately 14 minutes.
2. As soon as the 14 minutes are up, immediately remove the eggs from the boiling water
using a ladle and carefully submerge them in ice-cold water. Refrigerate until the eggs
are completely cooled.
3. Peel the eggs, gently rinsing under cold water to wash away any minuscule bits of shell,
and pat dry with a paper towel.
Slimming Better | Cookbook 8
4. In a medium bowl, chop or mash the eggs into bite-sized pieces. Add the mayonnaise
and mustard, and mix well.
5. Add the remaining ingredients, and gently stir with a spoon until well combined.
6. Serve as is, or atop toasted whole-grain bread (1 slice = 1 carb exchange) or crackers (2
large or 6 small = 1 carb exchange).
Slimming Better | Cookbook 9
Warm Winter Muffins
Difficulty Level: 1
Prep Time: 30 minutes
Cook Time: 20 minutes
Serving Size: 1 muffin
Yields: 12 muffins
Ingredients
1/2 lb. butternut squash, cut into cubes
1 organic omega-3 or grass/pasture-fed eggs or vegan egg replacer
3/4 cup grass-fed milk
1 tsp Stevia or monk fruit sweetener
1 Tbsp organic grass/pasture-fed butter
1½ cups brown rice flour
½ tsp cinnamon
¼ tsp nutmeg
2 tsp baking powder
½ tsp baking soda
½ tsp salt
Directions
1. Preheat oven to 400°F (200°C). Lightly coat muffin tin with non-stick cooking spray
(preferably olive oil based).
2. In a large lidded pan, steam the cubes of squash for 15-20 minutes or until tender.
Drain the squash and set aside to cool slightly.
3. Puree the cooled squash in a blender or food processor until smooth.
4. Combine in a bowl the squash puree, egg, milk, and butter and mix until smooth.
5. In a separate bowl, mix the Stevia, flour, cinnamon, nutmeg, baking powder, baking
soda, and salt until well combined. Add the dry ingredients to the squash mixture and
stir until all ingredients are moistened.
Slimming Better | Cookbook 10
6. Spoon the batter into the prepared muffin tin. (Each cup will be about ½ full). Bake for
20 minutes or until a toothpick inserted into a muffin comes out clean.
7. Remove the muffins from the tin and cool on a wire rack before eating.
Slimming Better | Cookbook 11
Mom’s Broccoli Cheese Casserole
Difficulty Level: 1
Prep Time: 20 minutes
Cook Time: 55 minutes
Serving Size: 1 slice
Yields: 8 servings
Ingredients
1 lb russet potatoes, peeled and thinly sliced (1/8 inch thick)
½ cup fresh broccoli, chopped
1 small tomato, chopped
3 eggs, omega-3 or grass-fed/pasture-raised
2 tsp olive oil
½ a white onion, diced
½ cup organic grass-fed or vegan milk
1½ tsp whole-wheat flour
½ cup organic and/or grass-fed cottage cheese
½ cup organic, vegan or grass-fed cheddar cheese, shredded
Directions
Preheat oven to 350 degrees F (200 degrees C). In a flat baking dish or Dutch oven,
arrange the potato slices until the bottom of the dish is covered. Sprinkle the Broccoli
and Tomatoes on top of the potatoes until an even layer is formed.
In a separate dish, whisk the eggs and season with salt and pepper as desired. Gently
pour the beaten eggs on top of the vegetables. Set aside.
In a small saucepan, warm the olive oil over medium heat. Once the oil is hot, add the
diced onions and sauté until translucent (approximately 3 minutes).
Slimming Better | Cookbook 12
Turn heat to medium and slowly add the milk and flour, whisking constantly. Cook for 2
minutes and then add the cheese. Remove from heat and continue to whisk until
smooth.
Pour the cheese mixture on top of the potato and vegetable layers. Cover with foil and
bake for 50-55 minutes.
Allow the dish to stand for approximately 10 minutes before serving.
Slimming Better | Cookbook 13
Crispy Hash Brown Pancakes
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 10-12 minutes
Serving Size: 1 crisp
Yields: 4-6 hash brown crisps
Ingredients
2 Tbsp olive oil
½ lb russet potatoes, grated
1 egg, slightly beaten or ½ cup whole grain or legume flour (more as needed)
4 green onions, chopped
½ tsp granulated garlic
Salt or substitute and ground black pepper to taste
Chives and vegan or dairy Greek yogurt for topping (optional)
Directions
1. Before cooking, blot the grated potatoes with a paper towel in order to absorb excess
moisture.
2. Mix together in a bowl the potatoes, green onions, garlic, salt, and pepper until well
combined. Add the egg or flour.
3. In a non-stick pan, heat the olive oil over medium high heat. Form 4-5 spoonfuls of
the potato mixture into a patty shape, place in the hot oil, and cook for 5-6 minutes per
side, or until golden brown. If using flour, add as needed to maintain consistency.
4. Repeat this process until all of the potato mixture is gone. Garnish with yogurt (6
oz/180 g = 1 protein exchange) and chives if desired.
Slimming Better | Cookbook 14
The Original French Omelette
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 5 minutes
Serving Size: 1 omelette
Yields: 1 omelette
Ingredients
1 Omega-3 /grass-fed egg
2 Tbsp organic grass-fed milk
1 tsp / 5 ml olive oil
salt and pepper to taste
1 Tbsp chives, finely chopped
1 Tbsp parsley, finely chopped
Directions
1. In a small bowl, whisk together the egg, milk, salt, and pepper until frothy.
2. Heat the olive oil in a small, non-stick pan over medium-heat. Gently pour the egg
mixture into the pan and allow it to cook for about 30 seconds.
3. Using a spatula, gently push the sides of the egg mixture into the center of the pan,
while tilting the pan so that the liquid flows underneath. Continue this process around
the edge of the omelet until all of the liquid is cooked.
4. Using the spatula, flip the egg over and cook for another 30 seconds to finish cooking
the egg (be careful not to let it brown).
5. Top the omelette with the fresh herbs and enjoy!
Slimming Better | Cookbook 15
Mexican-Style Egg Tacos
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 15 minutes
Serving Size: 1 taco
Yields: 4 tacos
Ingredients
½ lb. ground turkey
½ cup red bell pepper, chopped
¼ cup onion, chopped
2 oz. green chilies, diced
3 oz. crumbled queso fresco
¼ cup organic grass-fed milk
4 omega-3 or grass-fed eggs
4 organic corn tortillas
¼ cup tomatoes, chopped
Salt or substitute and ground black pepper to taste
Directions
Optional toppings: crumbled goat cheese, salsa, cilantro, and Greek yogurt
1. In a large non-stick skillet, sauté the turkey, pepper, onion, and chilies until the turkey
is cooked through and the vegetables are tender.
2. While the turkey and vegetables cook, whisk together the eggs, milk, and cheese. Once
the turkey is cooked through, add the egg mixture to the skillet and scramble together.
Add salt or substitute (if desired) and pepper to taste.
3. Scoop the mixture into tortilla shells and garnish with tomato salsa (½ cup = 1
vegetable exchange), cilantro, or yogurt (6 oz = 1 protein exchange) if desired.
Slimming Better | Cookbook 16
Zucchini and Mushroom Omelette
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 10 minutes
Serving Size: ¼ of the omelette
Yields: 4 servings
Ingredients
1 Tbsp olive oil
½ cup green and yellow zucchini, sliced
½ cup mushrooms, sliced
2 Tbsp water
4 large omega-3 or grass-fed eggs
¼ tsp salt
¼ tsp pepper
1 tsp butter
2 Tbsp chives, chopped
4 oz. crumbled goat cheese
Directions
In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Sauté the
vegetables for 5 minutes until soft and tender. Remove from the skillet and set aside
(cover the vegetables to keep warm).
In a small bowl, whisk the eggs, water, salt, and pepper until frothy. Heat 1 teaspoon
of butter in a non-stick skillet over medium-high heat. Pour the egg mixture, half of the
vegetable mixture, and 2 oz. of cheese into the skillet.
Slimming Better | Cookbook 17
Tilt the pan in a circular motion and move the egg mixture to cook evenly. When the
egg starts to set, flip the egg with a spatula and pour the remaining vegetables and
cheese in the center of the omelette and fold the egg over the fillings.
Top the omelette with fresh chives and slice into 4 pieces.
Slimming Better | Cookbook 18
Green Goat Cheese Pizza
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 20 minutes
Serving Size: 1 slice
Yields: 6-8 servings
Ingredients
1 medium sprouted or 100% whole grain pizza crust
2 omega-3/grass-fed eggs, beaten
4 tsp olive oil
½ tsp granulated garlic
⅛ tsp salt
⅛ tsp pepper
1 cup of leeks, sliced and lightly steamed
1 cup baby spinach leaves, torn
2 Tbsp fresh basil, torn
2 Tbsp fresh chives, chopped
4 oz. goat cheese, crumbled
¼ cup part-skim mozzarella cheese, shredded
Directions
1. Preheat oven to 375°F (190°C).
2. In a medium skillet, heat 1 tsp of olive oil over medium heat and scramble the eggs
with the leeks until the eggs are cooked through. Remove the heat and set aside.
3. Place the pizza crust/pastry dough on a pizza pan and bake for 10 minutes.
Slimming Better | Cookbook 19
4. Remove the crust from oven and brush with remaining olive oil and sprinkle with salt,
pepper, and garlic. Top the pizza with the egg/leek mixture, baby spinach leaves, fresh
basil, chives, goat cheese, and mozzarella cheese.
5. Bake for an additional 7-10 minutes or until the cheese is hot and bubbly.
Slimming Better | Cookbook 20
Strawberry-Banana Oatmeal Delight
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 5 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
1 cup whole steel-cut oats
1 cup water
1 cup organic vegan or grass-fed/pasture-raised milk
¼ tsp salt
1 cup applesauce
1 tsp vanilla extract
¼ tsp Stevia or monk fruit sweetener
1 cup strawberries, sliced
Cinnamon or nutmeg for garnish (optional)
Directions
1. In a large bowl, combine the oats, salt, water, and milk. Microwave for 7 minutes.
2. Add the sweetener, applesauce, and vanilla and mix into the oats. Stir until combined.
3. Place the sliced strawberries and a sprinkle of cinnamon or nutmeg and enjoy!
Slimming Better | Cookbook 21
Green Eggs Benedict-Style
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 20 minutes
Serving Size: 1 egg on 1 slice of
muffin
Yields: 4 servings
Ingredients
4 omega-3 or grass-fed/pasture-raised eggs
4 mushrooms
2 Tbsp olive oil
½ tsp black pepper
1 cup baby spinach leaves, torn
4 slices of whole-grain bread
Hollandaise sauce (recipe below)
Sauce
3 omega-3 or grass-fed/pasture-raised egg yolks
2 Tbsp water
1 Tbsp lemon juice
2 tsp grass-fed/pasture-raised butter or ghee, melted
Directions
Fill a large frying pan with 2 inches of water and bring the water just to a simmer. Gently
break each egg into a small dish. Slowly slide each egg into the simmering water and
cook for 3-4 minutes.
Remove the eggs from the simmering water with a slotted spoon and place on a folded
paper towel to drain.
Slimming Better | Cookbook 22
Meanwhile, coat the mushrooms with olive oil and place gill-side up on an oven tray.
Sprinkle the mushrooms with salt and pepper and cook under the grill for approximately
8 minutes.
While the mushrooms cook, make the Hollandaise sauce. Place the egg yolks, water, and
lemon juice in a stainless steel bowl and whisk until thick and almost doubled in volume.
Place the bowl over a saucepan with approximately 1 inch of simmering water. Continue
to whisk the mixture while slowly pouring in the melted butter until the sauce is
thickened. If the sauce gets too thick, whisk in a few drops of water before serving.
Serve over toasted whole grain English muffins. Assemble the dish by layering the
muffins first with baby spinach leaves, the poached egg, Hollandaise sauce and topped
with the grilled mushrooms.
Slimming Better | Cookbook 23
Rainbow Frittata
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 25 minutes
Serving Size: 1/8
Yields: 8 servings
Ingredients
½ cup sweet potatoes, diced
1 tsp olive oil
1 cup rainbow kale, chopped
2 shallots, diced
1 tsp fresh marjoram, chopped
3 omega-3 or grass-fed/pasture-fed eggs
2 omega-3 or grass-fed/pasture-fed egg whites
Salt or substitute to taste
⅛ tsp ground black pepper
1 oz. semi-soft goat cheese
Directions
1. Preheat oven to 350°F (175°C) on the broiler setting.
2. In a small saucepan, add the diced sweet potato and enough water to cover the
potatoes. Bring the water to a boil and cook the sweet potatoes for 10-15 minutes or
until the potatoes are soft. Drain the potatoes, and set aside.
3. In an ovenproof non-stick skillet, warm the olive oil over medium heat. To this skillet,
add the kale, shallots, and marjoram. Sauté for approximately 5 minutes or until the
onions become translucent. Remove from heat and set aside.
Slimming Better | Cookbook 24
4. In a medium-sized bowl, whisk together the eggs, egg whites, salt or substitute (if
desired) and pepper until well-combined.
5. Return the skillet with the kale and sweet potatoes to low heat. Pour the egg mixture
all over the vegetables. Cook for 2-3 minutes or until the egg begins to set. Lift the edges
of the egg to allow any uncooked portion to seep through and cook evenly.
6. Sprinkle crumbled goat cheese on top, and place the skillet under the broiler and cook
for another 2-3 minutes.
7. Cut the frittata into 8 equal wedges and serve warm.
Slimming Better | Cookbook 25
Luscious Lemon Tart
Difficulty Level: 2
Prep Time: 20 minutes
Cook Time: 40 minutes
Serving Size: 1/8 tart or ½ tartlet
Yields: 8 servings (1 9-inch tart or
4 mini tartlets)
Ingredients
Crust
½ cup (60 g) inulin (chicory root) sweetener for baking
Outermost peel (yellow only) of 1 small or ½ medium-large lemon
¼ cup (60 g) grass-fed/pasture-raised butter, softened
1 omega-3 or grass-fed/pasture-raised egg
1 cup (120 g) whole grain flour (wheat or gluten-free blend)
½ tsp. (2 g) baking soda
½ tsp. (2 g) baking powder
Filling
½ cup (120 g) grass-fed/pasture-raised butter
½ cup (60 g) inulin (chicory root) sweetener for baking
1 small lemon, deseeded and chopped
¼ cup freshly-squeezed lemon juice
5 omega-3 or grass-fed/pasture-raised eggs
Directions
1. Preheat oven to 355°F (180°C). Spray a large tart or 4 mini tartlet pan(s) with non-stick
cooking spray.
Slimming Better | Cookbook 26
2. Pulse the sweetener and lemon peel in a food processor to obtain a pasty texture. Add
¼ cup softened butter and pulse beat for 10 seconds, then add 1 egg and beat for 5
seconds. Remove to a medium mixing bowl.
3. Sift together the flour and baking soda and powder. With an electric mixer, blend the
dry mixture into the lemon-butter mixture. Press an even layer of dough into the
prepared tart or tartlet pan(s).
4. Add filling ingredients to the food processor pulse blend. Add in the butter and pulse
beat for a few more seconds. Transfer the lemon filling to the tart or tartlet crust(s).
5. Place the tart or tartlet pan(s) in the middle rack of your preheated oven. Bake for 40
minutes until filling is set.
6. Remove from oven and refrigerate for 30 minutes or more before serving.
Slimming Better | Cookbook 27
Gluten-Free Lime-Herb Mini-Muffins
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 15 minutes
Serving Size: 2 mini-muffins
Yields: 24 mini-muffins
Ingredients
1 cup (240 g) organic or grass-fed/pasture-raised ricotta cheese or 1⅛ cup (270 ml)
organic soy milk for a vegan option
1 cup (120 g) almond flour
1 cup (160 g) brown rice flour
1 tsp (5 g) baking powder
1 tsp (5 g) baking soda
½ tsp (2½ g) dried or 1 tsp (2½ g) fresh oregano, chopped
½ tsp (2½ g) dried or 1 tsp (2½ g) fresh basil, chopped
½ tsp (2½ g) salt or substitute
¼ cup (60 ml) fresh-squeezed lime juice
1 tsp (5 g) lime zest
⅛-¼ cup (30-60 ml) water
Directions
1. Preheat oven to 400°F (200°C) and spray a mini-muffin pan with non-stick cooking
spray.
2. In a large mixing bowl combine the ground almonds, rice flour, baking powder, dried
basil, salt or substitute, and baking soda.
Slimming Better | Cookbook 28
3. If using soy milk, mix with the lime juice, and allow to curdle for 10 minutes. Add
curdled soy milk + lime juice, or ricotta cheese and lime juice, then the lime zest, and mix
until well combined.
4. To this mixture add the water:.⅛ cup if using soy milk or ¼ cup if using ricotta cheese.
Stir until all ingredients are incorporated and mixture is somewhat smooth.
5. Drop generous tablespoonfuls of the dough into the prepared mini-muffin pan, taking
care not to overfill the cups.
6. Bake for 15 minutes in the center rack of the oven, until a toothpick inserted a muffin
comes out clean.
7. Transfer to a cooling rack and let stand until room temperature.
Slimming Better | Cookbook 29
Gluten-Free Banana-Nut Pancakes
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 15 minutes
Serving Size: 2 small pancakes
Yields: 4 servings
Ingredients
¼ cup (80 g) brown rice flour
¼ cup (80 g) almond flour
1 Tbsp. (12.5 g) baking powder
¼ tsp. (1¼ g) ground nutmeg
¼ tsp. (¾ g) salt or substitute
1 ripe banana
1 tsp. monk fruit sweetener
1 large omega-3 or grass-fed egg
⅔ cup (90 ml) hazelnut milk
1½ Tbsp. (22.5 ml) coconut oil
Real maple syrup (optional)
Sliced banana and toasted chopped hazelnuts (optional)
Directions
1. In a small bowl, combine the flours with baking powder, nutmeg, and salt or substitute.
Whisk until well-combined. In another bowl, mash the banana with the sweetener, and
stir in the egg, hazelnut milk, and a tablespoon of the coconut oil. Fold in the flour
mixture and stir until well-combined.
2. Heat a skillet over medium heat. Brush lightly with a small amount of coconut oil.
Slimming Better | Cookbook 30
3. When the skillet is hot, ladel in ¼ cupfuls of the batter. Cook pancakes for 3-4 minutes
on each side, until brown and cooked through.
4. Top with sliced banana (½ = 1 carb exchange), maple syrup (1 tablespoon = 1 carb
exchange), and/or toasted chopped hazelnuts (2 tablespoons = 1 fat + ½ protein
exchange) if desired.
Slimming Better | Cookbook 31
Gluten-Free Coco Butter Muffins
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 25 minutes
Serving Size: 1 muffin
Yields: 12 muffins
Ingredients
¼ cup (60 ml) organic soy or grass-fed/pasture-raised milk, divided
3 oz. (85 g) omega-3 or grass-fed egg whites, room temperature
or 1¼ Tbsp. vegan starch-based egg replacer + 5 Tbsp. water, whisked together well
1 tsp. (5 ml) vanilla extract
1 oz. (22.5 g) brown rice flour
1 oz. (22.5 g) coconut flour
1 oz. (22.5 g) potato flour
1/2 Tbsp. (7.5 g) baking powder
½ tsp monk fruit sweetener
1/4 tsp. (1.4 g) salt or salt
3 oz. (85 g) grass- or pasture-raised dairy or coconut butter, cut into cubes
Directions
1. Preheat oven to 350°F (175°C). Lightly treat a muffin pan with non-stick baking spray.
2. In a mixing bowl, combine ¼ cup milk with the egg whites/replacer and vanilla, and set
aside. In a separate bowl, combine the flours with the baking powder, monk fruit, and
salt or substitute.
3. Add the butter cubes and remaining ¼ cup milk. Using an electric mixer, beat the
ingredients together on low speed until well-combined. Increase speed to medium, and
beat for an additional 2 minutes.
Slimming Better | Cookbook 32
4. Add the egg/replacer mixture in 3 batches, beating on medium speed for 25 seconds
after every addition. Ladel out the batter into the prepared muffin pan. Bake for 25
minutes or until a toothpick inserted in the center of a muffin comes out clean.
5. Transfer the muffins onto wire racks to cool.
Slimming Better | Cookbook 33
Classic Kefir
Difficulty Level: 1
Prep Time: 48 hours
Serving Size: 1 cup
Yields: 1 serving
Ingredients
1 Tbsp. kefir grains
1 cup organic grass-fed/pasture-raised dairy or goat, or vegan milk
Directions
1. Combine kefir grains and milk in a glass mason jar. Allow to sit at room temperature
out of direct sunlight for 24-48 hours, to allow the milk to fully ferment.
2. Strain the kefir into another jar with a plastic (not metal) mesh strainer. Drink
immediately or cover with a lid and place in the refrigerator.
3. For a non-dairy option, place the kefir grains in a mason jar with organic vegan milk,
and stir with a clean plastic or wooden (non-metal) spoon. Seal the jar and allow to
culture for 12-24 hours. Check the kefir every few hours, and when the kefir attains the
desired consistency, remove the grains.
Slimming Better | Cookbook 34
Gluten-Free Banana-Nog Bread
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 55 minutes
Serving Size: 1/12
Yields: 1 loaf (12 servings)
Ingredients
¾ cup (85 g) almond meal
¾ cup (85 g) brown rice flour
2 Tbsp (20 g) whole golden flax seeds
¼ cup (35 g) quinoa, toasted
1 tsp (5 g) baking powder
1 cup (120 g) inulin (chicory root) sweetener
1 tsp (2½ g) ground nutmeg
4 bananas, soft
2 omega-3 or grass-fed/pasture-raised eggs
½ cup (120 ml) rice milk
½ cup (120 g) grass-raised/pasture-fed butter or ghee, melted
1 tsp (5 ml) vanilla extract
⅔ cup glaze [⅓ cup (80 ml) light cream, ⅓ cup (30 g) inulin sweetener, ⅛ nutmeg]
Directions
1. Preheat oven to 355°F (180°C). Spray a loaf pan with non-stick baking spray, and set
aside.
2. In a food processer or coffee grinder, grind the flax seeds and quinoa to a fine meal. In
a large mixing bowl, combine the meals with the sweetener, nutmeg, and baking powder.
3. In the processor, puree the bananas with the eggs, milk, melted butter, and vanilla.
Slimming Better | Cookbook 35
4. Combine the wet and dry mixtures, and blend well until smooth. Pour into the
prepared pan, and place in the oven over the center rack. Bake for 55 minutes, or until a
toothpick inserted into the center of the loaf comes out clean.
5. In a small bowl, whisk together the glaze ingredients, adding more liquid if necessary
to obtain the desired consistency. Drizzle the hot glaze over the bread, and allow to
harden for a few minutes before serving the bread.
Slimming Better | Cookbook 36
Drinks
Tangy Banana-Strawberry Smoothie
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time:
Serving Size: 1 cup
Yields: 4 servings
Ingredients
8 strawberries, sliced
1 frozen banana, sliced
2 tangerines, peeled, seeds removed, chopped
1 cup coconut water
½ tsp. coconut nectar or organic honey
Directions
1. In a blender, combine all ingredients, and blend for 30 seconds or until smooth. Add
additional coconut water to reach your desired consistency.
Slimming Better | Cookbook 37
Mock Mary Smoothie
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time:
Serving Size: 1 cup
Yields: 2 servings
Ingredients
2 small vine-ripened tomatoes, diced
2 Tbsp. (13 g) celery leaves, chopped
2 Tbsp. (8 g) fresh parsley, chopped
½ cup (120 ml) organic, low-salt vegetable juice
½ tsp (5 ml) organic low-sodium soy sauce
2 Tbsp (30 ml) fresh lemon juice
1 Tbsp (7 g) chia seeds
¼ tsp. (1¼ ml) Worcestershire sauce
3 ice cubes
1 slice of lemon for garnish
Celery mini-stalk for garnish
Directions
1. Grind chia seeds in a coffee grinder or similar appliance.
2. Combine chia meal with remaining ingredients in a blender, and blend for 1 minute,
until desired consistency is reached.
3. Serve warm or chilled, and garnish with a celery mini-stalk.
Slimming Better | Cookbook 38
Cocoa-Pearberry Nut Nirvana Smoothie
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time:
Serving Size: 1 cup
Yields: 2 servings
Ingredients
½ cup (95 g) fresh or frozen raspberries
½ cup (120 g) pears, soft
1 cup (120 ml) almond milk
1 Tbsp. hemp hearts, ground
1 Tbsp. (55 g) pure cocoa powder dissolved in 1Tbsp. water
2 Tbsp. inulin (chicory root) sweetener
Directions
Blend for 30 seconds to 1 minute, or until desired consistency is reached.
Serve chilled.
Slimming Better | Cookbook 39
Orangenut Smoothie
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time:
Serving Size: 1 cup
Yields: 2 servings
Ingredients
1 medium orange, chopped and deseeded
½ cup (65 g) shredded carrots
½ cup (60 ml) hazelnut milk
3 ice cubes
¼ tsp. (⅛ g) ground nutmeg (optional)
Directions
Add all ingredients to a blender and blend for 1 minute. Garnish with an orange slice, if
desired.
Slimming Better | Cookbook 40
Nirvana Nog
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 8-10 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
2-2¾ cups (480 ml) hazelnut milk, room temperature
2-2¾ cups (480 ml) rice milk, room temperature
6 omega-3 or grass-fed/pasture-raised eggs
or 3 Tbsp. tapioca starch
4 Tbsp. (50 g) organic raw cane or coconut sugar
2 tsp. (5 ml) vanilla extract
2 tsp. (5 ml) rum extract
⅛ tsp. (0.7 g) nutmeg
Directions
1. Add eggs to a large bowl, and beat with a mixer until foamy and thick, and set aside. If
making vegan nog: add ¾ cup each hazelnut and rice milks to a small saucepan, warm
over low heat, and whisk in tapioca starch until thick and smooth.
2. Add sugar, and whisk until completely dissolved.
3. Whisk in 2 cups each of hazelnut and rice milks, nutmeg, and both extracts.
4. Pour into a two-quart pot. Warm over medium heat, stirring constantly until the
mixture thickens to the desired consistency, taking care that it does not boil.
5. Chill and serve.
Slimming Better | Cookbook 41
Cherimoya Colada Smoothie
Difficulty Level: 1
Prep Time: 7 minutes
Serving Size: 1 cup
Yields: 2 servings
Ingredients
1 cup (180 g) ripe sweet cherimoya, chopped
½ cup (120 ml) coconut water
½ cup (120 ml) organic grass-fed or vegan milk
½ tsp. (1¼ ml) rum extract
2 Tbsp. (15 g) inulin (chicory root) sweetener
4 ice cubes
Directions
Blend on high for 1 minute until smooth. Serve immediately.
Slimming Better | Cookbook 42
Fuchsia Fusion Smoothie
Difficulty Level: 1
Prep Time: 5 minutes
Serving Size: 1 cup
Yields: 2 servings
Ingredients
½ cup (120 ml) chopped black plums
½ cup (55 g) fresh or frozen boysenberries or blackberries
½ cup (90 g) noni juice
½ cup (70 g) red/purple cabbage
4 ice cubes
Directions
Lightly steam the cabbage until barley tender. Add to blender with other ingredients, and
puree on high for 1 minute until smooth.
Slimming Better | Cookbook 43
Guavaberry Honey Dewthie
Difficulty Level: 1
Prep Time: 5 minutes
Serving Size: 1 cup
Yields: 2 servings
Ingredients
½ cup (80 g) honeydew melon, cubed
½ cup (85 g) guava, chopped
½ cup (85 g) fresh or frozen raspberries
1½ Tbsp. (11 g) inulin (chicory root) sweetener
4 ice cubes
Directions
Blend for 30 seconds until smooth. Garnish with melon slice, if desired.
Slimming Better | Cookbook 44
Iced Shamrock Tea
Difficulty Level: 1
Prep Time: 5 minutes
Chill Time: 30 minutes to 1 hour
Serving Size: 1cup
Yields: 6 servings
Ingredients
6 cups (1½) liters water
3 Tbsp (9 g) loose Irish tea leaves, Assam or “Irish Breakfast”
3 Tbsp (9 g) a mix of dried basil, chamomile, ground cinnamon, cloves, coriander,
ginger, hops, juniper berries, orange zest, sage, star anise, and/or thyme
1 bunch of mint leaves, bruised
Directions
1. Put water, tea leaves, and seasonings in a 2-quart/liter covered pot, and bring to a boil.
Cover and reduce heat to low, and simmer for 15 minutes.
2. Remove from heat, and strain through fine mesh. Chill before serving.
Slimming Better | Cookbook 45
Old Fashioned Mocktail
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time:
Serving Size: 1 cup
Yields: 2 servings
Ingredients
1 medium orange, seeded
½ cup (75 g) fresh or frozen cherries, pitted
½ cup (120 ml) rooibos tea
2 Tbsp raw cane or coconut sugar
1 tsp lemon zest, grated
1 tsp orange zest, grated
4 ice cubes
Directions
In a food processor, puree the orange pieces, with the peel. Add to a blender with the
rest of the ingredients, and blend for 1 minute or more, as needed, until smooth.
Slimming Better | Cookbook 46
Lunch
Fresh Salad with Simple Dressing
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time:
Serving Size: 1 cup + as many
additional free vegetables
as you like
Yields: 4 servings
Ingredients
3 cups (250 g) chopped vegetables (choose from the list below) :
Cabbage
Cucumber
Tomato
Beet
Radishes
Cucumber
Bell Peppers
Turnip
Any Free Green Vegetables
4 tsp (20 ml) olive oil or avocado oil
½ lemon or 1 lime
Salt or substitute, ground black pepper, ground sumac, and/or garlic to taste (optional)
Directions
1. Choose many vegetables from the list. Chop and add them to one bowl.
2. Squeeze in juice from the lemon or lime, add seasonings if desired, and whisk together
with oil for dressing.
3. Toss well and enjoy!
Slimming Better | Cookbook 47
Spinach, Eggplant, and Mushroom Quiche
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 50 minutes
Serving Size: 1/8 slice
Yields: 8 servings
Ingredients
1 recipe for puff pastry
1 Tbsp olive oil or avocado oil
1 cup of sliced mushrooms
1 cup eggplant, sliced
2 sweet onions, sliced
1 cup fresh chopped spinach
1 tsp granulated garlic
¼ tsp salt or substitute
¼ tsp ground black pepper
5 omega-3 or grass fed/pasture-raised eggs
¾ cup organic grass-fed/pasture-raised milk
1 cup organic grass-fed/pasture-raised ricotta cheese
Directions
1. Preheat oven to 375°F (190°C).
2. Line a pie plate or quiche pan with puff pastry. Trim the edges and prick the base with
a fork. Place a sheet of parchment paper over the puff pastry and top with dried beans.
3. Bake the pastry for 10 minutes. Remove the parchment paper and beans and bake for
another 10 minutes.
Slimming Better | Cookbook 48
4. When the pastry is done and removed from the oven, reduce the oven heat to 300°F
(150°C).
5. In a skillet, warm the oil over medium-high heat. Add the mushrooms, eggplant, and
onion and sauté for 6-7 minutes. Remove from heat and set aside.
6. In a large bowl, whisk the egg, milk, garlic, salt or substitute, and pepper until well-
combined.
7. Pour the cooked vegetables into the cooled pastry dough and add fresh spinach and
cheese. Pour the egg mixture over the vegetables and cheese.
8. Bake the quiche at 300°F (150°C) for 30 minutes. Allow the quiche to stand for 10
minutes at room temperature before serving.
Slimming Better | Cookbook 49
A Taste of Asia: Chicken Pad Thai
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 23 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
6 cups of water
4 oz. brown rice noodles
2 shallots, chopped
½ lb. chicken breasts, diced
1 clove garlic, minced
¼ cup all-natural peanut butter
½ tsp ginger root, minced
1 tsp chili powder
¼ tsp salt
Peanuts, cilantro, and scallions, chopped for topping
Directions
1. In a large pot, bring 3 cups of water to a boil and add the brown rice noodles and
shallots. Cook for about 7 minutes or until tender.
2. While the noodles and leek cook, place the chicken in a skillet and cover with water.
Bring the water in the skillet to a boil. Reduce the heat to a simmer and cook the chicken
for approximately 15 minutes.
3. Drain the pasta and leek, reserving approximately ½ cup of the pasta liquid. And when
the chicken is cooked through, drain the water and allow the chicken to cool.
Slimming Better | Cookbook 50
4. Shred the chicken and add to the pasta. To the pasta, add the garlic, peanut butter,
ginger, chili powder, and salt and pasta liquid. Toss until well combined.
5. Serve with chopped peanuts (2 Tbsp = 1 fat+½ protein exchange), cilantro, and
scallions if desired.
Slimming Better | Cookbook 51
Tuna Macaroni Bake
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 25 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
2 cups whole grain macaroni, uncooked
1 Tbsp olive oil
½ small yellow onion, diced
1 stalk celery, sliced
1 cans of white albacore tuna, drained
¼ tsp granulated garlic
¼ tsp pepper
½ cup Greek yogurt
½ cup shredded, grass-fed cheddar cheese
Directions
1. Preheat oven to 375°F (190°C). Prepare a baking dish with a non-stick cooking spray
and set aside.
2. Cook the macaroni in boiling water according to package instructions, until al dente.
3. In a medium skillet, add oil and warm over medium-high heat. Sauté the onions and
celery until onions are translucent and the celery becomes tender (approximately 10
minutes). Remove from heat and set aside.
4. In a large bowl, combine the sautéed onions, celery, tuna, garlic, pepper, yogurt, and
cheese. Mix until well-combined. Gently stir in the macaroni.
Slimming Better | Cookbook 52
5. Add the tuna mixture to the baking dish and top with shredded cheese. Bake for 15
minutes covered and then remove the cover and continue baking for another 10
minutes. The cheese will be hot and bubbly.
Slimming Better | Cookbook 53
Thai-Style Wraps
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 20 minutes
Serving Size: 1 wrap
Yields: 4 servings
Ingredients
¼ cashew halves
1 tsp coconut oil
½ tsp granulated garlic
½ tsp ginger root, minced
1 celery stalk, julienned
1 red bell pepper, julienned
8 oz. chicken breasts, cut into thin strips
1 tsp lemon zest
½ cup shredded red cabbage
4 small sprouted or 100% whole grain wraps
Directions
In a large non-stick pan, add the cashew halves and sauté for 2 minutes. Remove from
the heat and transfer to a plate to cool.
Add the oil to the pan, and turn the heat to medium-high. Add the oil, garlic, ginger,
celery, red bell pepper and sauté for 3 minutes.
Add the chicken strips and continue to stir-fry for another 5 minutes. Add the lemon zest
and cabbage and allow the chicken to finish cooking. Turn off the heat and add the
cashews. Add salt and pepper and mix well.
Scoop even portions of the mixture into the wraps and roll up each wrap. Serve warm.
Slimming Better | Cookbook 54
Broccoli Rice Pasta
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 30 minutes
Serving Size: 1 cup
Yields: 6 servings
Ingredients
4 cups brown rice pasta
½ cup organic ricotta cheese
2 cups broccoli, chopped into bite-sized pieces
¼ cup carrots, julienned
1 Tbsp olive oil
1 garlic clove, minced
¼ tsp red pepper flakes
1 tsp dried or 4 leaves fresh basil, chopped
¼ cup tomatoes, chopped
Directions
1. Fill a large saucepan with water and bring it to a rapid boil. Add the broccoli and
carrots to the boiling water and cook for approximately 3 minutes.
2. While the vegetables are in the boiling water, prepare a bowl of ice water. As soon as
the 3 minutes are up, remove the vegetables with a slotted spoon and shock them in the
cold ice water.
3. Once the vegetables are cooled, strain them in a colander and set aside.
4. Bring a large pot of water to a boil and cook the pasta for approximately 10 minutes.
Slimming Better | Cookbook 55
5. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add
the garlic and sauté for 30 seconds.
6. Add the red pepper flakes and vegetables to the skillet and reduce the heat to
medium. Add ¼ cup of pasta water to the vegetables and allow to simmer.
7. Drain the pasta and toss with the vegetable mixture; add the cheese and stir to
combine. Serve warm.
Slimming Better | Cookbook 56
Veggie Goat Cheese Mini-Quiches
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 30 minutes
Serving Size: 1 tart
Yields: 4 tarts
Ingredients
1 recipe for puff pastry dough
2 oz. semi-soft goat cheese
2 oz. grass-fed ricotta cheese
1 omega-3 or grass-fed/pasture-raised egg
1 Tbsp olive oil
½ cup white mushrooms, sliced
½ cup shitake mushrooms, chopped
½ a small yellow onion, diced
1 clove garlic, minced.
½ cup baby spinach leaves
1 Tbsp basil leaves, torn
½ Tbsp rosemary, chopped
½ tsp lemon zest
½ Tbsp lemon juice
Salt or substitute and ground black pepper, to taste
Directions
1. Preheat oven to 375°F (190°C)
Slimming Better | Cookbook 57
2. On a floured surface or pastry cloth, roll the pastry dough to ⅛ inch thick and cut into
6-inch circles. Press the dough into 4-inch mini quiche pans and trim any excess that
hangs over the edge. Refrigerate until ready to use.
3. In a large bowl, combine the goat cheese, ricotta cheese, and the egg. Mix until smooth
and blended. Set aside.
4. In a large skillet, heat 1 Tbsp of oil over medium heat. Add the mushrooms, diced
onions, garlic and lemon zest and lemon juice and sauté until the onions are translucent
and mushrooms are soft and tender. Add the baby spinach, rosemary, and basil to the
skillet. Sauté 30 seconds more or until the spinach leaves begin to wilt.
5. Evenly portion the vegetable mixture into the quiche pans. Then slowly pour the
egg/cheese mixture into each of the quiche pans.
6. Place the quiche pans on a baking sheet and bake for 15 minutes or until the filling is
set. Allow the quiches to cool for about 10 minutes before removing from the pans and
serving.
Slimming Better | Cookbook 58
Classic Pasta Primavera
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 15 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
2 cups / 240 g fresh vegetables, cut into bite-sized pieces (use free vegetables if possible!)
4 oz. / 115 g dry whole grain long pasta (linguini or fettuccine)
12 oz. (1½ cups) / 360 ml organic Greek or vegan yogurt
½ cup / 120 ml organic grass-fed or vegan milk
2 Tbsp. / 10 g grated Parmesan cheese or pine nut meal
2 cloves fresh garlic, minced
1 Tbsp fresh oregano
5 tsp. / 25 ml olive oil
Salt to taste
Directions
1. In a medium saucepan, add 1 quart of water, 1 tsp oil, and a pinch of salt and bring to
a boil. When the water is rapidly boiling, add the pasta and cook until al dente (about 10-
15 minutes).
2. Meanwhile, prepare your vegetables by steaming in either a microwave oven, or on the
stove.
- Microwave Oven: Place the vegetables in a heat-safe glass bowl, partially covered, and
cook on high for 5 minutes (or until the vegetables are tender).
- Stove: Place the vegetables in a steamer or adapted saucepan with water up to the
holes and cook on high heat until tender (approximately 10 minutes).
Slimming Better | Cookbook 59
3. While the pasta and vegetables are cooking, prepare the sauce. In a small pan, warm 2
tsp of olive oil over medium heat. Toast the minced garlic in the olive oil until golden.
Add the oregano and cook for 1 minute more. Remove from heat and stir in the yogurt,
milk, and cheese (or pine nut meal) until smooth.
4. Remove the pasta and vegetables from the heat and drain. Toss the pasta and
vegetables in the sauce until well coated. Serve immediately.
Slimming Better | Cookbook 60
Shiitake-Scallion Sauté
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 30 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
1 Tbsp (15 ml) olive oil
1 clove garlic, minced
½ tsp (1 g) fresh ginger root, minced
1 cup (145 g) shitake mushrooms, sliced
Salt or substitute to taste
4 oz. (112 g) chicken breasts, cut into bite-sized pieces (optional)
1 cup (240 ml) low-sodium vegetable broth
2 scallions (green spring onions), cut into 2-inch pieces
Directions
1. In a large wok, heat the olive oil over high heat. Add the garlic and ginger and sauté
until fragrant.
2. Add the sliced mushrooms and sprinkle with salt or substitute, if desired. Sauté for
approximately 10 minutes.
3. Add the broth and bring to a rapid boil. For a non-vegan option, add the chicken
pieces, while stirring.
4. Reduce the heat to medium-low, add scallions, cover, and simmer for 20 minutes.
5. Serve hot with steamed brown rice (½ cup/100 g of steamed rice = 1 carb exchange)
Slimming Better | Cookbook 61
Cheesy Turkey-Mushroom Quiche
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 40 minutes
Serving Size: 1/8
Yields: 8 servings
Ingredients
Crust
1 cup (160 g) sprouted or 100% whole grain flour or ¼ cup quinoa flour + ¼ cup potato
starch + ½ cup almond flour + 1 Tbsp. xanthan gum
½ tsp (3 g) salt or substitute
¼ cup coconut oil (solid state), cut into small cubes.
¼ cup (60 ml) cold water
Filling
1 oz. (30 ml) organic Parmesan cheese
¼ cup (80 ml) organic or grass/pasture-raised milk
4 omega-3 or grass-fed/pasture-raised eggs
¼ cup (60 ml) organic Swiss cheese, grated
2 cup (480 g) semi-soft goat cheese
1 cup (240 g) organic Greek yogurt
1 tsp (4 g) chopped parsley
¼ tsp (2 g) ground black pepper
¼ tsp (2 g) granulated garlic
Salt or substitute to taste
2 cups (140 g) white or brown button mushrooms, sliced
1 Tbsp (15 ml) olive oil
4 oz. (120 g) extra-lean grass-fed/pasture-raised ground turkey
Slimming Better | Cookbook 62
Directions
1. Preheat oven to 375°F (190°C) and prepare a 9-inch pie plate with non-stick cooking
spray. Set aside.
2. In a large mixing bowl, combine the flour(s) and salt or substitute. Using a pastry
blender gently cut the cubes of coconut oil into the flour mixture until it resembles
coarse crumbs. Slowly pour the cold water into this mixture and stir until dough is
formed.
3. Press the dough into the prepared pie plate and keep chilled until ready to use.
4. In a blender, blend the eggs, milk, and Swiss cheese until smooth.
5. Sprinkle 1 cup of goat cheese at the bottom of the dough in the baking dish. Pour the
egg mixture on top of the cheese. Bake for 25 minutes.
6. While the egg mixture bakes, mix together the ground turkey with salt and sauté in a
non-stick pan until browned.
7. Blend the Greek yogurt with the parsley, pepper, and garlic, and spread on top of the
baked egg mixture and sprinkle the ground turkey, mushrooms, and salt or substitute (if
desired) on top. Finally, cover with the remaining 1 cup of goat cheese.
8. Change the oven setting to broil, and broil the quiche until golden brown and the
cheese is bubbly. Let stand for 5 minutes before serving.
Slimming Better | Cookbook 63
Pasta Autunno
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 35 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
4 oz. (120 g) quinoa noodles, uncooked
1 cup (115 g) winter squash, diced
½ cup Jerusalem artichoke/sunchoke, sliced
½ cup parsnips, sliced
½ cup chestnut meat, chopped
½ Tbsp (7.5 ml) olive oil
1 clove garlic, minced
½ cup (120 ml) organic vegan or grass-fed milk
¼ cup organic vegan or dairy Greek yogurt
Directions
1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Cook the quinoa noodles per package instructions.
3. In the meantime, in a large bowl, combine the squash, sunchokes, and parsnips with a
drizzle of olive oil and toss to coat evenly. Spread on the lined baking sheet and roast for
20 minutes or until tender. Remove from oven and set aside.
4. While the vegetables are roasting, sauté the crushed garlic until fragrant. Add the milk,
bring to simmer once again, and simmer for an additional 3 minutes.
Slimming Better | Cookbook 64
5. To this mixture, add the roasted vegetables and yogurt, and blend well. Pour over the
cooked quinoa noodles, toss, and serve immediately.
Slimming Better | Cookbook 65
Sweet and Savory Rice Salad
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 25 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
2½ cups (600 ml) water
1 cup (200 g) uncooked brown or wild rice, rinsed
1 cup (165 g) fresh organic apple, unpeeled and well-scrubbed, chopped
½ cup (113 g) roasted pine nuts
1 cup (165 g) dried cranberries, chopped
¼ cup (60 ml) olive oil
⅛ cup (30 ml) lime juice
Salt or substitute to taste
Directions
1. Over high heat, bring the water to a boil. Add the rice, reduce the heat and cook
covered for 25 minutes or just until rice is tender and water is absorbed. Remove cooked
rice from the pan and allow to cool completely.
2. In a mixing bowl, combine the pine nuts, cranberries, and apples with the rice. Stir well.
2. Whisk together the lime juice, and oil with salt or substitute (if desired) in a small bowl
before pouring over the rice mixture. Stir well.
4. Chill in the refrigerator for at least 30 minutes before serving.
Slimming Better | Cookbook 66
Mediterranean Sea’wiches
Difficulty Level: 1
Prep Time: 7 minutes
Cook Time: 8-10 minutes
Serving Size: 1 sandwich
Yields: 4 sandwiches
Ingredients
4 sole fillets, 4 oz. (110 g) each
2 Tbsp (60 g) olive oil
1 clove fresh garlic, minced
1 sprig fresh dill, chopped
½ tsp (1 g) lemon zest, grated
½ tsp. (1⅓ g) ground black pepper
Salt or substitute to taste
4 sprouted or 100% whole grain rolls
4 Tbsp (60 ml) organic Greek yogurt
8 sun-dried tomatoes, julienned
¼ avocado, sliced
½ red/purple onion, sliced
Directions
1. Spray sole fillets with olive oil through a mister, or brush on. In a small bowl, combine
seasonings and sprinkle onto the fish.
2. Heat 1 tablespoon of oil in a non-stick covered sauté pan over high heat. Place the fish
in the pan, cover, and cook for about 4 minutes on each side until flaky and well-
browned.
Slimming Better | Cookbook 67
3. Slice the roll lengthwise. Mix the yogurt with the dried tomato pieces, and spread on
the roll halves. Add slices of onion and avocado. Top with the sole fillet, and close the
sandwich.
Slimming Better | Cookbook 68
Greek-Style Pizza
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 10 minutes
Serving Size: 1 pizza
Yields: 4 small pizzas
Ingredients
1 sweet red pepper, julienned
1 leek, sliced
4 small sprouted or 100% whole grain wraps
2 Tbsp (30 ml) olive oil
12 oz (340 g) baby spinach
¼ cup fresh mint leaves, chopped
2 cloves garlic, minced
20 kalamata olives, pitted and halved
½ cup (120 g) crumbled feta cheese
Directions
1. Lay the red pepper and leek pieces out on a baking sheet skin side up, spray or brush
lightly with olive oil, and roast under the broiler for 5 minutes.
2. Change the oven setting to 400°F (200°C).
3. Lightly spray both sides of the wraps with olive oil, or brush on. Place the wraps on
baking trays.
4. Place 2 tablespoons oil, spinach, mint leaves, and garlic in food processor, and pulse
beat for 2 minutes.
5. Place the baking sheet in the oven for approximately 5 minutes, until wraps are lightly
toasted.
Slimming Better | Cookbook 69
6. Remove wraps from the oven. Spread the pureed spinach mixture evenly over the
toasted wraps.
7. Arrange the roasted pepper, leek, olives, and cheese on the wraps. Return to the oven
and bake for about 3 minutes, until the cheese is melted.
Slimming Better | Cookbook 70
Zesty White Bean Hummus
Difficulty Level: 1
Prep Time: 5 minutes (for canned
beans) 12 hours (dried beans)
Cook Time: 25 minutes (for canned
beans) 1½ hours with dried beans
Serving Size: ½ cup
Yields: 4 servings
Ingredients
½ cup (105 g) dried white beans
or 1 cup (164 g) frozen or canned and drained
2 cups water
1 tsp saffron threads
1 sweet red pepper, cleaned and quartered lengthwise
1 Tbsp. basil-infused olive oil
1 tsp. / 2 g smoked paprika
1 garlic clove, minced
⅛ ground black pepper
2 tsp. / 10 ml basil-infused olive oil
Salt or substitute to taste
Directions
1. Preheat the oven to 375°F (180°C).
2. If starting with dried beans: soak in water for at least 12 hours, then drain and add to a
covered quart pan with water and saffron; bring to a boil, then cover and simmer over
low heat for 40-50 minutes until tender (remove any foam that collects on the surface of
the water). If starting with canned or frozen beans: place in boiling water with saffron
threads to soak.
3. In the meantime, brush the red pepper pieces with olive oil, and broil for 5-10 minutes
on each side, until roasted patches appear.
Slimming Better | Cookbook 71
4. Place in a food processor the roasted pepper, beans, remaining oil and spices, and
pulse until smooth, adding the bean soaking water as needed. Add salt or substitute (if
desired).
5. Eat as is, or spread on sprouted or 100% whole grain crackers (6 small or 2 large = 1
carb exchange) or bread (1 30-g slice = 1 carb exchange).
Slimming Better | Cookbook 72
Raw Spring Rolls
Difficulty Level: 1
Prep Time: 15 minutes + 30 minutes
for marinade
Serving Size: 3 small wraps
Yields: 4 servings
Ingredients
½ cup (40 g) napa cabbage, shredded
1 medium carrot, julienned
2 scallions / spring green onions, sliced
4 sprigs cilantro, chopped
1 tsp (5 ml) sesame oil
½ tsp (2½ ml) chili oil
12 small rice paper rounds (6½-inch / 16 cm)
1 Tbsp (15 ml) organic low-sodium soy sauce
½ tsp (5 ml) rice wine
Directions
1. In a medium bowl combine the cabbage, carrot, scallion, and cilantro.
2. Sprinkle in the oils, soy sauce, and wine, and toss to coat well. Let the mixture site at
room temperature for 30 minutes.
3. Lightly moisten a rice round until softened. Lay it on a flat workspace, fill with 1½
tablespoons (23 g) of the vegetable mixture. Roll closed, and tuck in the ends.
4. Repeat this process for all wrappers and filling.
Slimming Better | Cookbook 73
Snow Pea and Walnut Pilaf
Difficulty Level: 1
Prep Time: 15 minutes +
12-24 hours to soak grains
Cook Time: 75 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
¼ cup wild rice, uncooked
¼ cup (46 g) green wheat (freekeh), uncooked
¼ cup oat groats, uncooked
2 cups water
½ oz. walnuts
1 garlic clove, minced
1 medium red/purple onion, diced
2 scallions (green onions), chopped
½ cup whole snow peas
1 tsp olive oil
Salt or substitute and pepper to taste
Directions
1. Rinse the grains.
2. In a 2-quart covered pot, bring the water to a boil. Add the grains, cover, and reduce
heat. Simmer for 1 hour until tender.
3. In the meantime, toast the walnuts in the broiler for 4 minutes, taking care to stir
occasionally for even heat exposure. Set aside.
Slimming Better | Cookbook 74
4. In a sauté pan, heat oil over medium heat, and sauté the red onion until translucent.
Add garlic and sauté until fragrant, about half a minute.
5. Add the scallions and snow peas and sauté until just tender. Add in the cooked grains
and toasted walnuts and stir well. Cook for an additional 2-3 minutes.
Slimming Better | Cookbook 75
Tuna Burgers
Difficulty Level: 2
Prep Time: 25 minutes
Cook Time: 10-12 minutes
Serving Size: 1-2 burgers
Yields: 2-4 servings
Ingredients
4 oz. (120 g) fresh tuna
1 cup (240 ml) water
½ cup (50 g) potatoes, scrubbed well, cubed, and steamed
2 shallots, finely chopped
1 clove garlic, crushed
½ tsp. smoked paprika
¼ tsp. ground black pepper
1 tsp (5 ml) olive oil
Salt or substitute to taste
Directions
1. Mash the potatoes in a large bowl until smooth. Cover and set aside.
2. In a two-quart pan, poach the tuna in for about 5 minutes. Remove from water and
add to the mashed potatoes.
3. Add the shallots, garlic, and spices, and blend well. Chill for 15-20 minutes in the
refrigerator.
4. Remove from refrigerator. Divide into 4 patties.
Slimming Better | Cookbook 76
5. In a non-stick pan, heat oil over medium heat. Place the patties in the pan, flip to coat
with the oil, cover, and cook for approximately 5-10 minutes on each side until golden
brown and cooked through.
6. Serve warm.
Slimming Better | Cookbook 77
Sweet-and-Savory Salmon Patties
Difficulty Level: 2
Prep Time: 10 minutes and
15 minutes to chill
Cook Time: 40 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
10 oz. (280 g) salmon, raw
1 cup (150 g) sweet potatoes, sliced or cubed
6 cups (1.44 L) water
1 tsp (6 g) black pepper
1 purple/red onion, diced
2 tsp (2 g) fresh marjoram
2 tsp (2 g) fresh oregano, chopped
2 tsp (10 ml) olive oil
Directions
1. Preheat the oven to 350°F (175°C).
2. Steam the sweet potatoes pieces in 3 cups (720 ml) of water for about 10 minutes, or
until soft. Mash or whip thoroughly, until smooth. Cover and put aside.
3. In a quart pan, poach the salmon in 3 cups (720 ml) of water with ground black pepper,
for 10 minutes or until the fish flakes easily. Remove from the water.
4. In a shallow bowl, blend the mashed sweet potatoes, flaked salmon, onion, marjoram,
and oregano. Refrigerate for 20 minutes.
5. After 15 minutes, remove the mixture from the refrigerator, divide into 4 parts and use
your hands to shape the patties.
Slimming Better | Cookbook 78
6. Coat a baking sheet with non-stick cooking spray and place each cutlet on the sheet.
Bake on the middle rack of the oven for a total of 25 minutes, flipping after 12 minutes.
Be sure both sides are well done before removing and serving.
Slimming Better | Cookbook 79
Dinner
Oriental Chicken Stir-fry
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 20 minutes
Serving Size: 1 cup
Yields: 6 servings
Ingredients
2 Tbsp olive oil
1 white onion, sliced
2 celery stalks, thinly sliced
2 Tbsp sesame seeds
3 cups diced chicken
1 cup fresh broccoli, chopped
½ cup water chestnuts, sliced
3 cups diced chicken
1 tsp salt
¼ tsp pepper
6 Tbsp sliced almonds
1 tsp cornstarch dissolved in 1 tsp water
3 Tbsp water
Directions
In a large skillet, heat 1 tablespoon of olive oil over medium high heat. Add the sliced
onions and sauté until just translucent.
Slimming Better | Cookbook 80
Add the celery, sesame seeds, and chicken to the skillet and continue to stir-fry for
approximately 10 minutes. Remove the chicken and veggies from the heat and set aside.
In the same skillet, add the rest of the olive oil over medium-high heat. Add the broccoli,
water chestnuts and 3 Tbsp of water and sauté for 3 minutes over high heat.
Return the chicken, onion, and celery to the skillet and add salt, pepper, and slivered
almonds. Cover and simmer for about 5 minutes. Then pour in the dissolved cornstarch
and stir until glaze coats the chicken and vegetables.
Slimming Better | Cookbook 81
Simple American-Style Burgers
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 6-8 minutes
Serving Size: 1 hamburger
Yields: 4 hamburger patties
Ingredients
1 lb grass-fed/pasture-raised extra lean ground beef
½ a small yellow onion, diced
½ tsp granulated garlic
½ tsp salt
¼ tsp pepper
½ tsp chili powder (optional)
1 Tbsp parsley, finely chopped
½ cup whole grain breadcrumbs
1 omega-3/grass-fed egg, beaten
Directions
1. In a large bowl combine the ground beef and seasonings with your hands until well-
combined. Then add the egg and breadcrumbs and stir.
2. Separate the ground beef mixture into 4 balls and use your hand to form the beef into
patties (approximately ¾ inch thick)
3. Heat a large, non-stick skillet over high heat and place the patties in the pan. Reduce
the heat to medium.
4. Cook the patties for approximately 3 minutes on each side or until the patties are
cooked through.
5. Serve patties with whole grain bun and fresh lettuce, tomato, and onion if desired.
Slimming Better | Cookbook 82
Old American Salisbury Steak
Difficulty Level: 4
Prep Time: 20 minutes
Cook Time: 25 minutes
Serving Size: 1 beef patty (2 oz. of
steak)
Yields: 4 servings
Ingredients
8 oz. exta-lean grass-fed/pasture-raised beef
¼ cup sprouted or 100% whole wheat breadcrumbs
2 omega-3 or grass-fed/pasture-raised egg whites
¼ cup cold water
2 Tbsp tomato paste
3 Tbsp dry red wine
1 tsp Worcestershire sauce
¼ tsp black pepper
¼ tsp mushrooms, sliced
1 tsp olive oil
¾ cup water
Directions
In a large bowl, mix the beef, breadcrumbs, egg whites, and water. Mix until well
combined and divide into equal portions. Shape each into patties approximately 3/4 inch
thick.
Heat a large non-stick skillet over medium-high heat. Gently place the patties in the
skillet and cook for approximately 3 minutes on each side. Once evenly browned,
remove the patties from the skillet and cover to keep warm.
Slimming Better | Cookbook 83
In the same skillet, heat the oil over medium heat and add the mushroom slices. Allow
the mushrooms and cook until soft (approximately 5 minutes). Add the ¼ cup of water,
tomato paste, dry sherry, Worcestershire, pepper, and gently stir.
Bring the contents of the skillet to a boil and return the ground-beef patties to the skillet.
Reduce the heat, cover the skillet, and allow the dish to simmer for 10 minutes.
Remove the cover and continue to cook until the liquid is reduced to ¾ cup
(approximately 8 minutes)
Serve warm and enjoy!
Slimming Better | Cookbook 84
Vegetarian Herbed Stuffing
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 30 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
3 cups of sprouted or 100% whole grain bread, cubed
2 Tbsp olive oil
1 small yellow onion, diced
¼ cup celery, chopped
4 oz. mushrooms, chopped
1 tsp black pepper
1 tsp sage, chopped
1 tsp thyme, chopped
1 Tbsp parsley, chopped
1 tsp rosemary, chopped
½ cup low-sodium vegetable broth
Directions
1. Preheat oven to 350°F and prepare a baking dish with non-stick cooking spray.
2. In a large non-stick skillet, heat the oil over medium-high heat and sauté the onion,
celery, and mushrooms until soft. This will take approximately 8-10 minutes.
3. Add the pepper, sage, thyme, and rosemary to the vegetables and sauté for an
additional 3-4 minutes until fragrant.
4. In a large bowl, add the bread cubes. Pour the contents from the skillet on top of the
bread cubes and toss until the well coated.
Slimming Better | Cookbook 85
5. Slowly add the broth to the bread cubes to make the mixture moist. Pour into the
baking dish and bake, covered, for 15 minutes.
Slimming Better | Cookbook 86
Apricot Chicken Sauté
Difficulty Level: 2
Prep Time: 15 minutes
Marinade Time: 24 hours
Cook Time: 25 minutes
Serving Size: ½ chicken breast
(4 oz.)
Yields: 4 servings
Ingredients
Marinade
¼ cup ginger root, chopped
½ cup celery, chopped
¼ tsp red chili flakes
2 cups plain Greek yogurt
Chicken
2 boneless chicken breasts, halved
1 Tbsp almonds, sliced
1 Tbsp dried apricots, roughly chopped
1 Tbsp scallions, chopped
Directions
1. In a blender or food processor, add the ginger, celery, chili flakes, and yogurt. Blend
on low until smooth.
2. Place ½ cup of the yogurt mixture in a small container, cover, and refrigerate. Smother
the rest of the yogurt mixture on top of the chicken breasts, cover and refrigerate for at
least 24 hours.
3. Preheat the oven to 350°F (190°C).
4. Remove the marinated chicken from the refrigerator and discard any excess marinade.
Slimming Better | Cookbook 87
5. Heat a non-stick skillet over medium-high heat and sear the chicken breasts on 2
minutes per side.
6. Place the seared chicken breasts on a baking sheet, and finish cooking the chicken in
the oven for 20 minutes.
7. While the chicken is cooking, warm the reserved yogurt sauce on the stove over low
heat. When the chicken is done baking in the oven, spoon the warmed sauce on top of
the chicken breasts and sprinkle with sliced almonds, chopped apricots and scallions.
Serve with rice if desired.
Slimming Better | Cookbook 88
Slow Cooker Vegetable Rice
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 7 hours
Serving Size: 1 cup
Yields: 4 servings
Ingredients
1 Tbsp olive oil
3 cloves garlic, minced
½ yellow onion, chopped
½ red/purple onion, chopped
1 sweet green pepper, chopped
1 sweet yellow pepper, chopped
½ cup brown or wild rice, uncooked
1½ cups water
½ cup black beans, cooked or canned and drained
½ cup organic corn
½ Tbsp chili powder
¾ cup tomatoes, diced
½ cup mushrooms, chopped
Salt or substitute and ground black pepper to taste
Cilantro leaves, chopped, to garnish (optional)
Directions
In a non-stick skillet, warm the olive oil over medium heat and gently sauté the garlic,
onions, and sweet peppers until onions are translucent and peppers are tender
Slimming Better | Cookbook 89
To a crockpot, add the sautéed vegetables, the brown rice, water, beans, corn, chili
powder, and tomatoes. Give the mixture a good stir and then cover and cook on high for
4 hours.
Turn down the crock-pot to low, add mushrooms, and cook for an additional 3 hours.
Season with salt or substitute and pepper to taste (if desired), and garnish with chopped
cilantro leaves.
Slimming Better | Cookbook 90
Tuna Steaks with Chunky Tomato Sauce
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 30 minutes
Serving Size: 1 tuna fillet (2 oz.)
Yields: 4 servings
Ingredients
1 Tbsp olive oil
1 small red onion, diced
2 cloves garlic, minced
1 sweet red pepper, chopped
1 sweet yellow pepper, chopped
2 roma tomatoes, chopped
¼ cup water
2 Tbsp dry red wine
2 Tbsp green olives
1 Tbsp lemon juice
4 2-oz tuna steak fillets
1 tsp dried or 1 Tbsp fresh basil, chopped
Chopped scallions for garnish
Directions
1. Preheat oven to 375°F (190°C).
2. In a medium saucepan, warm 2 teaspoons of olive oil over medium heat. Add the red
onion, garlic, and bell peppers and sauté until softened (approximately 2-3 minutes).
Slimming Better | Cookbook 91
3. To the saucepan, add the tomatoes, wine, and water and bring to a boil. Cook
uncovered for 10 minutes over medium-high heat, stirring constantly. The mixture will
begin to thicken as stirred. Once thickened, add the olives and salt. Set aside.
4. Brush the remaining olive oil on both sides of the tuna steaks and gently season with
salt.
5. Heat an ovenproof skillet over high heat and sear the tuna steaks for approximately 2
minutes per side. Put the pan in the preheated oven and bake for 10 minutes.
6. When the tuna is cooked through, spoon the tomato mixture on top of each steak and
serve warm. Garnish with chopped scallions if desired.
Slimming Better | Cookbook 92
Grilled Citrus-Pepper Tilapia
Difficulty Level: 2
Prep Time: 1 hour
Cook Time: 10 minutes
Serving Size: 4 oz. tilapia
Yields: 4 servings
Ingredients
⅓ cup olive oil
1 clove garlic, minced
1 tsp lemon or lime zest
1 Tbsp lemon or lime juice
2 Tbsp dry white wine
½ tsp ground black pepper
½ tsp ground white pepper
4 (4 oz.) tilapia fillets
Salt or substitute to taste
Chives, chopped, for garnish
Directions
1. In a medium bowl, combine ¼ cup of olive oil with the minced garlic, lime zest and
juice, wine, peppers, and salt or substitute. Whisk until well combined to make a
marinade.
2. To a food container, add the tilapia fillets, pour in the marinade. Place in the
refrigerator and allow the tilapia to soak for at least 1 hour, shaking every 10-15 minutes.
3. Preheat the grill to 300°F (150°C) and brush the remaining olive oil on the grate.
4. Place the tilapia on the grill. Cook for 4-5 minutes per side, or until easily flaked with a
fork.
Slimming Better | Cookbook 93
Gluten-Free Chicken Pot Pie
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 25 minutes
Serving Size: 1 slice
Yields: 8 servings
Ingredients
1 Tbsp quinoa flour
1 Tbsp olive oil
1 celery, sliced
1 yellow onion, diced
1 large carrot, diced
2 cups water
1 lb chicken breast, boiled, deboned, and cubed
½ cup green peas
¼ tsp salt
¼ tsp ground black pepper
¼ tsp sweet paprika
2 cups potatoes, mashed
1½ sheets of gluten-free puff pastry
Directions
1. Spread the quinoa flour out over a baking sheet, and toast under the broiler for 5-10
minutes, stirring every few minutes to ensure even toasting. When the flour is mostly
golden-brown, remove from the oven, and change the heat setting to to 375°F (190°C).
Slimming Better | Cookbook 94
2. In a large pan, heat the olive oil over medium-high heat. Add the onion and celery to
the pan and sauté for 5-8 minutes. To this mixture add the carrots and cook until the
vegetables are soft (approximately 5 minutes more)
3. Turn the heat to low and sprinkle the vegetables with the toasted quinoa flour. Allow
this mixture to simmer for 2 minutes while stirring constantly. Add the water to the pan
and continue to stir until you reach the desired consistency.
4. Once the sauce is thickened, add the chicken, peas, salt, pepper, and paprika. Cook for
another 3 minutes.
5. Remove the chicken and vegetables from the heat and pour into a prepared, deep
baking dish. Top the chicken and vegetable mixture with mashed potatoes.
6. Roll out the puff pastry and place it on top of the baking dish. Trim and crimp the puff
pastry around the edges to the baking dish. If desired, lightly brush the top of the pastry
with milk to give the pie a shiny gloss.
7. Bake the pot pie for 20 minutes or until the pastry is golden brown.
Slimming Better | Cookbook 95
Zesty Game Hen
Difficulty Level: 3
Prep Time: 15 minutes
Cook Time: 1 hour 20 minutes
Serving Size: ¼ - ½ hen
Yields: 2-4 servings
Ingredients
1 Cornish/Indian game hen
2 cloves garlic, minced
1 Tbsp. fresh or 1 tsp. dried sage
1 tsp. fresh or ½ tsp. dried thyme
½ tsp orange zest
¼ tsp. salt or substitute
⅛ tsp. ground black pepper
1 lb. Brussels sprouts
1 red/purples onion, sliced
1 Tbsp. olive oil
1 Tbsp. Dijon mustard
Directions
1. Preheat oven to 375°F (190°C)
2. Loosen the skin, but do not remove.
3. In another bowl, mix the sage and thyme with the garlic, pepper, salt and orange zest.
Rub half of the sage mixture under the loosened skin.
4. Place the hen on a roasting pan grill, and roast uncovered for 40 minutes.
Slimming Better | Cookbook 96
5. Meanwhile, combine and coat the Brussels sprouts and onion with olive oil and
mustard in a bowl. Add the Brussels sprouts mixture to the baking pan, arranging around
the hen. Remove the skin from the hen, rub with the remaining seasoning mix, cover with
foil, and continue to roast for 20 minutes more.
Slimming Better | Cookbook 97
Asian Prawn Delight
Difficulty Level: 1
Prep Time: 10 minutes
+ 15 minutes for marinade
Cook Time: 10 minutes
Serving Size: 3 prawns
Yields: 4 servings
Ingredients
12 large prawns
2 Tbsp goji berries/wolfberries
1 clove garlic, minced
¼ cup coconut water
1 tsp rice wine
Salt or substitute to taste
Directions
1. Clean and devein the prawns.
2. In a covered container, combine all of the ingredients. Set aside to allow the prawns to
marinate for at least 15 minutes.
3. Heat a wok, then add the prawns and marinade, cover, and steam for 10 minutes.
4. Serve warm with whole brown rice, if desired (½ cup cooked = 1 carb exchange).
Slimming Better | Cookbook 98
Lemon-Herb Baked Trout
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 10 minutes
Serving Size: 2 oz. trout
Yields: 4 servings
Ingredients
8 oz. trout, deboned
1 tsp olive oil
1 tsp fresh dill, chopped
1 tsp fresh parsley, chopped
1 tsp fresh chives, chopped
1 garlic clove, minced
1 Tbsp fresh-squeezed lemon juice
½ tsp lemon zest
⅛ tsp. ground pepper (white and/or black)
Salt or substitute, to taste
Directions
1. Preheat oven to 400°F (200°C)
2. Brush or spray olive oil at the bottom of a baking dish.
3. Quarter the trout, open each piece to make a fillet. Season both sides of each piece
with the rest of the ingredients.
4. Place the baking dish on the middle rack, and bake for 5-10 minutes on each side, until
the fish can be lightly flaked with a fork.
5. Remove from the oven, and place a piece of trout on each place. Drizzle with the pan
drippings, and serve.
Slimming Better | Cookbook 99
Creamed Turkey and Potatoes
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 55 minutes
Serving Size: 1 slice of turkey and
½ cup of potatoes/sauce
Yields: 4 servings
Ingredients
8 oz. (225 g) of turkey breast, sliced into 4 fillets
8 oz. (225 g) Yukon gold potatoes, scrubbed well and chopped into ½-inch cubes
4 oz. (112 g) white/brown button mushrooms, sliced
¼ cup red/purple onion, diced
1 clove garlic
1 tsp fresh or ½ tsp dried rosemary
1 tsp fresh or ½ tsp dried thyme
¼ cup (60 ml) dry white wine
1 Tbsp (15 g) olive oil
¼ cup (60 ml) organic Greek Yogurt
Salt or substitute to taste
½ Tbsp (3 g) ground pine nuts
Fresh parsley sprigs to garnish (optional)
Directions
1. In a medium sauté pan, heat 2 teaspoons of olive oil over medium-high heat, add the
mushrooms and turkey, and brown the turkey slices on both sides. Remove turkey and
mushrooms from pan and set aside.
2. To the same pan, add the onions and garlic and sauté for approximately 2 minutes
over medium heat. Return the turkey to the pan, along with the remaining olive oil and
Slimming Better | Cookbook 100
yogurt, thyme, rosemary, and potatoes. Stir well,and allow mixture to simmer for 15-20
minutes, uncovered.
4. Add the seared mushrooms to the pan and continue to simmer, turning the turkey
slices as needed, for 10-15 minutes. Add the pine nut meal and salt or substitute to
taste. Cook for 5 minutes more.
5. To serve, place the potatoes in a serving dish, then top turkey slices and sauce.
Garnish with fresh parsley, if desired.
Slimming Better | Cookbook 101
Afritadang Manok (Filipino Chicken Afritada)
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 35 minutes
Serving Size: 2 oz. chicken and
½ cup tomatoes/olives
Yields: 6 servings
Ingredients
2 Tbsp (22 ml) olive oil
½ cup (57 g) onions, thinly sliced
3 (4 oz.) chicken breasts, skins removed
3 cups (185 g) plum tomatoes, chopped
½ Tbsp (2 g) fresh parsley, chopped
½ cup (67 g) olives, sliced
1 Tbsp (10 g) rice flour diluted in 1 Tbsp (15 ml) water
1 cup (240 ml) hot water
Directions
1. In a large pan, warm the olive oil over medium heat and add the onion slices. Sauté
the onions until translucent.
2. To the pan add the chicken breasts and cook on each side for about 3 minutes until
golden brown.
3. Add the chopped tomatoes and parsley to the pan and stir. Allow this mixture to
simmer, covered, for 15 minutes.
4. To the pan add 1 cup of hot water. Bring to a rolling boil and then reduce heat to low
and simmer, covered for another 15 minutes.
Slimming Better | Cookbook 102
5. Finally, add the olives and diluted rice flour and continue to cook for another 3
minutes, stirring occasionally, so the sauce begins to thicken.
6. Remove from heat and let stand for 5 minutes before serving.
Slimming Better | Cookbook 103
Savory Okra Stew
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 30 minutes
Serving Size: 1 cup vegetables
Yields: 4 servings
Ingredients
½ Tbsp (7 ml) olive oil
2 cloves garlic, minced
½ a sweet onion, diced
1 ½ cups (270) tomatoes, chopped
8 oz. (225 g) fresh okra, cut in half
½ cup (65 g) carrots, sliced
2 cups (480 ml) water
½ tsp (1/2 g) dried basil
½ tsp (1 g) dried oregano
Salt or substitute and ground black pepper to taste
Directions
1. In a large skillet, heat the olive oil over medium-high heat. Add the onions and garlic
and sauté for 2 minutes being careful not to burn the garlic. Add the tomatoes, cover
and cook for 5 minutes.
2. To the skillet add the okra, carrots, water, basil, oregano, salt and pepper. Reduce the
heat to medium-low, cover and simmer for 20-25 minutes.
3. Serve warm with rice or quinoa. (Note: ½ cup/100 g of steamed rice =1 carb)
Slimming Better | Cookbook 104
Lemon-Cashew Black Rice Pilaf
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 60 minutes
Serving Size: ½ cup
Yields: 4-5 servings
Ingredients
½ cup (100 g) black rice, uncooked
½ Tbsp (7 ½ ml) lemon juice
1 cup (240 ml) water
1 Tbsp (15 ml) olive oil
½ onion, thinly sliced
1 clove garlic, minced
1 Tbsp (6 g) fresh mint leaves, chopped
¼ cup (35 g) cashews, roughly chopped
¼ cup (60 ml) organic Greek yogurt
½ tsp (2.5 g) fresh lemon juice
¼ tsp (.5 g) lemon zest
Salt or substitute to taste
1 Tbsp (15 ml) water
Directions
1. Soak rice in cold water for at least 30 minutes before cooking. Drain and add rice to a
large pan with 1 cup of fresh water and lemon juice, cover and cook on medium-low heat
for 30-40 minutes.
Slimming Better | Cookbook 105
2. While the rice cooks, warm the olive oil over medium heat. Add the sliced onion, and
sauté until the onion is translucent. Add the garlic, mint leaves, and cashews and sauté
for an additional 30 seconds.
3. In a separate bowl, combine the yogurt, lemon zest, lemon juice, olive oil and salt (if
desired). Whisk vigorously and slowly add 1 Tbsp of water to obtain a thin consistency.
Mix into the onion-cashew blend, and sauté for an additional minute.
4. Remove from the heat and combine this mixture with the cooked black rice.
Slimming Better | Cookbook 106
Vegan Stuffed Peppers
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 30 minutes
Serving Size: ½ a pepper
Yields: 4 servings
Ingredients
2 Tbsp (10 g) dried wakame seaweed
¾ cup (180 ml) hot water
4 cups (1 liter) water
½ tsp (3 g) salt
2 large yellow peppers
½ cup (75 g) cherry tomatoes
2 ½ cups (600 ml) chicken broth
1 cup (170 g) quinoa
½ Tbsp (7.5 ml) lemon juice
1 ½ Tbsp (22.5 ml) olive oil
1 clove garlic, minced
½ a yellow onion, diced
½ cup (60 g) cucumber, diced
¼ cup (4 g) fresh cilantro, roughly chopped
Salt or substitute and ground black pepper to taste
Directions
1. Begin by rehydrating the wakame seaweed in hot water.
Slimming Better | Cookbook 107
2. Next, slice the yellow peppers in half and remove the seeds and membranes. In a stock
pot, bring water to a boil over high heat. Add the yellow pepper slices, cherry tomatoes,
and salt to the boiling water. Reduce the heat and simmer for 3 minutes.
3. Remove the yellow pepper slices and tomatoes and drain on paper towels.
4. In a large saucepan, bring the chicken broth to a boil and add the quinoa. Reduce the
heat to medium-low and simmer for 20 minutes, stirring occasionally until all of the liquid
is absorbed. Fluff quinoa with a fork when chewy and tender.
5. Meanwhile, combine the onion, cucumber, cilantro, wakame, cherry tomatoes, salt and
pepper in a separate bowl. Add the cooked quinoa and toss together.
6. Combine the olive oil, lemon juice, and garlic in a separate bowl, whisk until well
combined and pour the dressing on top of the quinoa and vegetable mixture.
7. Scoop the quinoa mixture into each yellow pepper half and serve warm.
Slimming Better | Cookbook 108
Sweet-n’-Nutty Potato Sauté
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 25 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
½ cup (113 g) walnuts, roughly chopped
1 pinch (2 g) saffron threads (optional)
1 clove garlic, crushed
1 sweet red/purple onion, finely chopped
1 tsp. sweet paprika
2 Tbsp. (28 g) apple cider vinegar
1½ Tbsp. (7.5 ml) hazelnut or organic rapeseed (canola) oil
Salt or substitute to taste
2 medium sweet potatoes, cut into ½-in (1-cm) cubes
1 cup (240 ml) water
½ cup (90 ml) hazelnut or organic unflavored vegan milk
Directions
1. Toast the walnuts under the broiler for 5-10 minutes on each side, until moderately
darkened (be careful not to burn!). Place in a bowl.
2. In a food processor, blend the saffron, garlic, onion, paprika, vinegar, ½ tablespoon
hazelnut oil, ½ cup water, and salt or substitute (if desired). Coat the walnuts, and set
aside.
3. In a large non-stick covered sauté pan, heat a tablespoon of hazelnut oil over medium
heat. Add the sweet potato and sauté for 1 minute, until lightly browned.
Slimming Better | Cookbook 109
4. Add the walnut mixture and cook covered until the onion are translucent, for 5-10
minutes. Stir in the hazelnut milk, ½ cup water, and bring to a boil. Reduce heat to low
and cover. Simmer for 10-15 minutes.
Slimming Better | Cookbook 110
Rainbow Picadillo
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 25 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
8 oz (225 g) extra-lean grass-fed ground beef
1 tsp (5 ml) olive oil
⅓ cup (42.5 g) thinly sliced purple onion
1 garlic clove, minced
¾ cup (70 g) green and yellow bell pepper, julienned
¼ cup (32.5 g) capers, drained
⅛ cup (25 g) golden raisins
⅛ cup (30 ml) dark rum
5 green olives, sliced
½ Tbsp. (7.5 ml) apple cider vinegar
Salt to taste and ground black pepper to taste
¼ tsp. allspice
¼ tsp. thyme
¼ tsp. cumin
¼ tsp. oregano
1 bay leaf
½ cup (35 g) organic, no-salt-added stewed tomatoes, not drained
1 tsp. (5 g) organic, no-salt-added beef boullion
½ cup (120 ml) water
Slimming Better | Cookbook 111
Directions
1. In a small bowl, combine the raisins and rum, and set aside to soak.
2. In a large non-stick skillet, cook the ground beef over medium-high heat until browned.
Drain well.
3. To the same skillet, warm 1 Tbsp of olive oil over medium-high heat. Add the onion
and garlic and sauté 3 minutes. To the skillet, add the bell peppers and continue to sauté
an additional 3 minutes.
4. Return beef to pan. Stir in the capers, raisins with rum, olives, spices, boullion, water,
tomatoes and tomato paste. Bring this mixture to a boil. Reduce heat; simmer for 15
minutes, stirring occasionally. Add water as needed to keep the mixture moist.
5. Discard bay leaf. Remove from heat and serve over brown rice (½ cup or 100 g = 1 carb
serving).
Slimming Better | Cookbook 112
Snappy Snapper Bake
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 20 minutes
Serving Size: 2 oz. of snapper
Yields: 4 servings
Ingredients
Fish
½ Tbsp. (7.5 ml) olive oil
8 oz. (225 g) of snapper fillets
2 lemons, thinly sliced
1 tsp (5 g) butter, cut into small cubes
½ Tbsp (3 g) ginger root, sliced
½ tsp (2 g) ground cumin
½ Tbsp (7.5 ml) water
Salt or substitute and ground black pepper to taste
Sauce
2 tsp. (10 g) olive oil
Pinch of salt or substitute
1/2 Tbsp (7.5 ml) water
½ cup bell pepper, diced
1 Tbsp (15 ml) lemon juice
Directions
1. Preheat your oven to 375°F (190°C).
2. Brush the snapper fillets with olive oil and sprinkle with cumin and a pinch of salt and
pepper.
Slimming Better | Cookbook 113
3. Place a small piece of parchment paper on top of a large sheet of foil, and lay the fillet
on the parchment paper. Arrange the sliced ginger root over of the fillets and sprinkle the
butter pieces over the fillets. Top the fillets with sliced lemon and pour the remaining
olive oil and water over the top.
4. Gather the edges of the foil to fold over and envelop the fillet. Crimp the edges to seal.
Transfer the wrapped snapper fillet to a baking tray before placing at the middle rack of
your preheated oven.
5. Bake the snapper for about 12 minutes or until easily flaked with a fork.
6. While the fish is baking, prepare the lemon sauce. Heat the olive oil in a saucepan over
medium-high heat. Add the lemon juice and diced bell pepper and simmer for 90
seconds. Pour over the baked snapper fillets.
Slimming Better | Cookbook 114
Spicy Beef Stew
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
1 Tbsp (22.5 ml) olive oil
½ cup pearl onions, halved
2 mild or hot jalapeno peppers, seeds removed and chopped
3 tomatoes, chopped
2 garlic cloves, minced
1 lb (400 g) extra-lean grass-fed/pasture-raised beef, cut to bite-sized pieces
½ cup (65 g) celery, sliced
½ cup (65 g) carrots, sliced
½ cup (70 g) sweet potatoes, cubed
¼ cup (45 g) dry red wine
1 Tbsp. (8 g) smoked paprika
½ tsp. (1.5 g) ground black pepper
2 Tbsp (28 ml) tabasco sauce
2 cups (480 ml) water
Directions
1. In a large oven-safe pot, heat the olive oil over high. Add the onion halves, and sauté
until golden translucent.
2. Add the peppers, tomatoes, and garlic, and continue to sauté for an additional minute.
Add the beef pieces gradually, stirring constantly. Reduce heat to medium-low and cover.
Simmer for 5 minutes.
Slimming Better | Cookbook 115
3. Stir in the celery, carrots, sweet potatoes, chili powder, red wine, paprika, black pepper,
tabasco sauce, and water. Bring to a boil, and cook for 3-4 minutes. Reduce heat to
medium-low, remove cover and simmer for 20 minutes more.
Slimming Better | Cookbook 116
Tuna-Egg Bake
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Serving Size: 1 slice
Yields: 6 servings
Ingredients
2 cups (180 g) broccoli
6 omega-3 or grass-fed/pasture-raised eggs
2 shallots, diced
2 Tbsp (28 g) olive oil
8 oz. (212 g) fresh tuna
1 Tbsp fresh dill, roughly chopped
2 Tbsp. (10 g) organic parmesan or romano cheese, grated
2 Tbsp. (28 ml) fresh lemon juice
Salt or substitute and ground black pepper, to taste
Green onions, for garnish (optional)
Directions
1. Preheat the oven to 375°F (190°C).
2. Steam the broccoli and tuna for 10 minutes or until tender. Drain, lightly flake the tuna,
and set aside.
3. In a medium bowl, beat the eggs until frothy. Add in the shallots and season with a salt
or substitute and pepper (if desired).
4. In an oven-safe pan, heat the oil over medium heat. Add the egg mixure, tuna, broccoli,
and fresh dill, and stir evenly. Cook for 2-4 minutes, then flip, and cook for 2-4 minutes
more, until both sides are golden (not browned) and the top is nearly solid set.
Slimming Better | Cookbook 117
5. Remove the pan from the stove and sprinkle parmesan cheese on top. Place the pan in
the preheated oven and bake for 5 minutes until the cheese is lightly browned.
6.Sprinkle with chopped green onions for garnish. Cut into 6 equal slices and serve warm.
Slimming Better | Cookbook 118
Asian Halibut Burgers
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 6-8 minutes
Serving Size: 1 burger
Yields: 4 burgers
Ingredients
8 oz. halibut, chopped
1 omega-3 or grass-fed/pasture-raised eggs
1 clove garlic, minced
1 onion, finely chopped
½ inch (1 cm) fresh ginger root, peeled and minced
1 Tbsp. sesame oil
Directions
1. Preheat the oven to 350°F (175°C).
2. Place the fish, garlic, onion, ginger, and eggs in a food processor, and beat until
smooth.
3. Divide the mixture into 4 parts, and form in patties approximately ½ inch (1 cm) thick.
Brush a baking dish with sesame oil, place the burgers in the dish, and brush the tops
with oil.
4. Place in preheated oven, and bake for 10 minutes on each side or until golden brown
and a toothpick inserted in the middle comes out clean.
Slimming Better | Cookbook 119
Oven-Stewed Seabass with Basque Seasoning
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 30 minutes
Serving Size: 4 oz. fish
+ ½ cup vegetables
Yields: 4 servings
Ingredients
4 5-oz. (140 g) seabass fillets
3 cups of water
2 tsp. (28 ml) of olive oil
2 each sweet red, green, and yellow peppers
1 sweet yellow onion
1 oz. (30 g) fresh rosemary
1 oz. (30 g) fresh parsley, chopped
1 oz. (30 g) fresh basil, chopped
¼ oz. (7 g) sweet paprika
¼ oz. (7 g) hot paprika
1 clove of garlic, crushed
½ lime, cut into thin slices
Directions
1. Preheat oven to 320°F (160°C).
2. Clean and julienne the sweet peppers, and slice the onions into half-rings. Set aside.
Slimming Better | Cookbook 120
3. In a covered sauté pan, heat water with 1 teaspoon of olive oil over medium-high heat.
Add the sweet pepper and onion slices and garlic, and bring to a boil. Add the herbs and
spices.
4. Cover and reduce heat to low, and simmer for 15-20 minutes until the sweet peppers
are just tender. Add more water as needed, ½ cup at a time. Remove from heat, and
drain the liquid into a dish. Set liquid and vegetables aside.
5. Using aluminum foil brushed with olive oil, tent the bass fillets with the cooking liquid
and lime slices.
6. Place on the center rack of the oven, and bake for approximately 10 minutes. Open the
foil tent, and check that the fish flakes easily with a fork (if not, close the foil and bake
until ready).
7. To serve, reheat the sweet pepper-onion sauté, and transfer to a serving platter. Place
the cooked bass on the vegetable bed, and top with the oven juices.
Slimming Better | Cookbook 121
Soups
Picanté Chicken Soup
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 15 minutes
Serving Size: 1 cup
Yields: 6 servings
Ingredients
4 cups of chicken stock
1 cup rice pasta, cooked
1 chicken breast (8 oz.), poached and drained
¼ bunch of parsley, chopped
1 Tbsp cilantro, finely chopped
2 stalks spring onions, chopped
½ tsp chili powder
1 clove garlic, minced
½ inch ginger root, minced
Salt or substitute to taste
1 omega-3 or grass-fed egg, slightly beaten
Directions
1. In a large pot, boil the chicken stock.
2. Add the rest of the ingredients except for the egg. Stir for 5 minutes.
3. Turn off the heat and slowly add the beaten egg into the soup, whisking constantly for
approximately 30 seconds.
Slimming Better | Cookbook 122
Creamy Classic Sweet Potato Soup
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 10 minutes
Serving Size: 1 cup
Yields: 4-6 servings
Ingredients
3 Tbsp olive oil
1 clove of garlic, minced
¼ cup of sweet onion, diced
3 cups sweet potatoes cut into cubes
½ cup carrots, coarsely chopped
2 cups water
2 cups vegetable stock, low-sodium
½ Tbsp fresh rosemary, coarsely chopped
1 tsp fresh ginger root, grated
¼ cup organic vegan or dairy Greek yogurt
Salt or substitute and ground black pepper, to taste
Directions
1. In a large soup pot, heat the olive oil over medium heat. Once the oil is hot, gently
sauté the garlic and onion for 2 minutes (be careful not to let the garlic burn!).
2. Add the sweet potatoes and carrots to the pot and cook for 5-6 minutes, stirring
occasionally. Add the water, vegetable stock, and rosemary and bring to a boil. Reduce
the heat to medium-low and cook for 35-40 minutes, or until the vegetables are tender.
Slimming Better | Cookbook 123
3. Remove the soup from heat and allow it to cool before pureeing, approximately 10
minutes. Puree the mixture in a blender or food processor until smooth. NOTE: the hot
liquid will expand in the blender, so puree the soup in small batches!
4. Pour the puree back into the soup pot and warm over medium-low heat. Add the
yogurt and stir until well-combined. Add more yogurt or water to reach your desired
consistency. Add salt or substitute and pepper to taste before serving (if desired).
Slimming Better | Cookbook 124
Mediterranean Seafood Stew
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 25 minutes
Serving Size: 1 cup
Yields: 6 servings
Ingredients
¼ cup (60 ml) olive oil
1 garlic clove, minced
½ cup pearl onions
½ bunch Italian parsley, chopped
1 lb (450 g) tomatoes, chopped
2½ cups (600 ml) organic, low-sodium vegetable stock
½ Tbsp. (2 g) saffron threads
2 Tbsp. celery leaves, chopped
1 tsp whole peppercorns
1 tsp fresh or ½ tsp. (¾ g) dried thyme
¼ cup (60 ml) dry red wine or cooking sherry
4 oz. (112 g) small scallops
4 oz. (112 g) crayfish/crawfish, shrimp, or prawns
4 oz. (112 g) clams
4 oz. (112 g) mussels
¼ cup (34 g) crabmeat
4 oz. (112 g) sole fillets, cubed
Directions
1. Warm the oil in a large soup pot over medium heat. Stir in the garlic, parsley, and pearl
onions. Reduce heat to low and cook for 5 minutes.
Slimming Better | Cookbook 125
2. Add tomatoes to the soup pot and continue to simmer for 5 minutes more. Add the
vegetable stock, along with the saffron, celery leaves, peppercorns, thyme, and wine or
sherry, and stir well. Cover and simmer for 5 minutes.
3. Add in the seafood, and bring to a boil. Lower the heat and simmer for an additional 10
minutes.
4. Serve warm.
Slimming Better | Cookbook 126
Calienté Cuban-Style Bean Soup
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 30 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
½ Tbsp (7.5) ml olive oil
½ white/yellow onion, chopped
1 clove garlic, crushed
1 sweet red pepper, chopped
1 jalapeno pepper, chopped
½ cup (72.5 g) organic corn kernels, cooked
¾ cup (180 ml) all-natural, low-sodium onion broth
½ Tbsp. (7.5 ml) apple cider vinegar
½ tsp. (1 g) dried or 1 tsp (1 g) fresh oregano, chopped
½ tsp. (1 g) chili powder
⅛ ground black pepper
Salt or substitute to taste
1 cup (100 g) black beans, cooked or canned and drained
Directions
Heat a large sauté pan over medium-high heat, and add the oil. When the oil has been
heated, add the onions and sauté until translucent.
Stir in the crushed garlic, peppers, and corn, stirring occasionally, for an additional 5
minutes.
Slimming Better | Cookbook 127
Add the broth, vinegar, seasonings, and black beans, stir, and continue to cook for an
additional 10 minutes.
Slimming Better | Cookbook 128
Salads
Fresh Spring Salad
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: n/a
Serving Size: Free Vegetables
Yields: 4 servings
Ingredients
Baby greens
Radicchio
Arugula
Radish, broccoli, or sunflower sprouts
Other free vegetables, as desired
Heirloom tomatoes
2 Tbsp chopped fresh herbs: mustard plant, dill weed, nasturtium, chives
3 tsp (20 ml) olive oil or avocado oil
1 lemon or 2 limes
Salt or substitute and ground black pepper to taste
Directions
1. Select vegetables and herbs to your taste. Chop and add to a bowl.
2. Add fresh-squeezed lemon or lime juice, and mix with oil and salt and/or pepper for
dressing.
3. Toss and serve.
Slimming Better | Cookbook 129
Downhome Green Bean Casserole
Difficulty Level: 1
Prep Time: 5 minutes
Cook Time: 30 minutes
Serving Size: ¾ cup
Yields: 8 servings
Ingredients
4 cups (500 g) fresh green beans
1 Tbsp (15 ml) olive oil
1 cup (120 g) white/yellow onions, sliced
½ cup (60 g) white/brown button mushrooms, chopped
3 slices SWG or whole grain bread
1½ cup (360 ml) organic grass-fed/pasture-raised or vegan milk (suggested: hemp or
rice)
2 tsp. (5 g) brown rice flour
Ground black pepper to taste
Directions
1. Preheat oven to 250°F (125°C). Spray a 1½-quart baking dish with non-stick baking
spray.
2. Snip the ends of the green beans, and cut them into 2-3 inch pieces, then steam until
just tender. Set aside.
3. Toast the bread well, until well-browned, but not burnt. Turn off the oven, and place
the toast inside to dry. When stiff, place in food processor to make bread crumbs. After
removing the toast from the oven, turn up the heat to 350°F (175°C).
Slimming Better | Cookbook 130
4. In the meantime, in a medium sauté pan, warm 2 teaspoons of oil over medium-high
heat. Add the onions and sauté until golden and translucent. Set 1 tablespoon of onions
aside for garnish. Add the remaining 1 teaspoon of oil and the mushrooms, and continue
to sauté until slightly softened.
5. Add the milk and black pepper to the pan, and blend well. Whisk in the rice flour until
well-blended. Continue stirring until the mixture thickens. Add salt or substitute to taste.
6. Pour the green beans into the prepared baking dish, and pour the milk-onion-
mushroom mixture over them. Bake for 25 minutes, or until hot and bubbling.
7. Sprinkle breadcrumbs evenly over the casserole, garnish with the remaining onions,
and broil for an additional 5 more minutes, until the top is golden-brown.
Slimming Better | Cookbook 131
Nuts About Sweet Potato Salad
Difficulty Level: 1
Prep Time: 20 minutes
Cook Time: 15 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
1 organic sweet potato, well-scrubbed and cut into ½-inch cubes
2 cups low-sodium all-natural onion broth
¼ cup (33 g) organic apples, chopped
1 small red/purple onion, coarsely chopped
½ cup (50 g) sun-dried tomatoes, julienned
1½ oz. (45 g) all-natural turkey or seitan bacon
½ cup (120 g) organic vegan or dairy Greek yogurt
1 tsp olive oil
1 tsp balsamic vinegar
2 cups of baby greens
¼ cup (30 g) walnuts, roughly chopped and toasted
Directions
1. In a medium saucepan, steam the sweet potatoes in onion broth for approximately 10-
15 minutes or until tender. Drain and set aside.
2. In the meantime, cook the bacon in a non-stick pan until it begins to stiffen. Set aside
to cool.
3. In a large bowl, combine the sweet potatoes, apple, onion, and sun-dried tomatoes.
Coarsely chop the cooked bacon, and add to the salad.
Slimming Better | Cookbook 132
4. In a smaller bowl, whisk together the oil and vinegar, then whisk into the yogurt.
5. Add the lettuce and toasted walnuts to the vegetables just before serving, and toss well
with the yogurt vinaigrette.
Slimming Better | Cookbook 133
All-American Potato Salad
Difficulty Level: 1
Prep Time: 20 minutes
Cook Time: 20 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
8 small red potatoes, chopped into bite-sized pieces (skin on)
2 grass-fed eggs, hard-boiled and cooled
½ cup mayonnaise
1 Tbsp mustard, (yellow, spicy, or Dijon)
2 celery stalks, finely chopped
½ cup green bell pepper, chopped (optional)
½ a medium sweet onion, diced
1 tsp granulated garlic
¼ tsp ground black pepper
¼ tsp salt or substitute
4 green onions, finely chopped (root-end removed)
Directions
1. In a large lidded pot, add the potatoes and cover with cold water. On high heat, bring
the water to a boil. Once the water is boiling, reduce heat to medium-high and cover.
Steam the potatoes for 10-15 minutes or until tender.
2. Drain the potatoes and allow them to cool to room temperature.
3. Meanwhile, combine the mayonnaise, mustard, chopped celery, bell pepper, onion,
garlic, black pepper, and salt in a large bowl. Cover and refrigerate until ready to use.
4. Once the potatoes are cooled, add them to the mayonnaise mixture and gently stir
until the potatoes are well-coated.
Slimming Better | Cookbook 134
5. Peel the hard boiled eggs, mash, and add to the potatos. Gently stir and garnish with
green onions.
6. Keep chilled until serving.
Slimming Better | Cookbook 135
Garden Shrimp Sauté
Difficulty Level: 1
Prep Time: 15 minutes
Cook Time: 13-15 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
2 tsp olive oil
1 lb. asparagus, cut into bite-sized pieces
½ cup mushrooms, sliced
½ cup red bell pepper, chopped
¼ cup yellow bell pepper, chopped
1 cup kale, roughly chopped
½ tsp salt
1 tsp lemon zest
3 garlic cloves, minced
½ lb. shrimp (shelled and deveined, if desired)
½ cup water
½ tsp rice flour dissolved in 1 tsp water
½ Tbsp lemon juice
Chopped scallions for serving (optional)
Directions
1. In a large wok, heat 1 teaspoon of olive oil over medium high heat. Add the
asparagus, mushrooms, red and yellow bell pepper, a dash of salt, and lemon zest to the
wok and cook for 5-6 minutes.
Slimming Better | Cookbook 136
2. Remove from the vegetables from the wok to keep warm. Add the remaining olive oil
to the wok and add the garlic and sauté for 30 seconds. Add the shrimp to the wok and
cook for 3 minutes or until no longer translucent.
3. Stir in the dissolved rice flour and slowly add the water, 1 tablespoon at a time until
the desired consistency is reached. Finally add the vegetables and the kale and allow the
kale to wilt slightly.
4. Give the stir-fry a final stir until the shrimp and vegetables are well coated. Top with
fresh lemon juice, chopped scallions, and sesame seeds.
Slimming Better | Cookbook 137
Green Bean and Almond Bake
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 20 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
2 cups (200 g) green beans, ends trimmed
2 Tbsp (15 ml) olive oil, divided
1 tsp (2 g) fresh ginger root, grated
1 tsp (2 g) shallot, finely chopped
2 tsp (10 ml) lemon juice
1 clove garlic, minced
¾ cup (90 g) almonds, sliced
Directions
1. Preheat oven to 245°F / 120°C.
2. Steam the green beans in a saucepan with a small amount of water until just tender.
Drain the beans and transfer them to a mixing bowl.
3. In a small bowl, mix together 1 Tbsp olive oil, ginger, shallot, lemon juice, and garlic.
Add to the green beans almonds to coat them well.
4. Spray a baking sheet with non-stick spray, and lay out the green bean mixture. Bake
for about 20 minutes, stirring occasionally, until the almonds are golden.
Slimming Better | Cookbook 138
Italian-Style Lima Beans
Difficulty Level: 1
Prep Time: 7 minutes
Cook Time: 2 hours 45 minutes
Serving Size: ¾ cup
Yields: 4 servings
Ingredients
1 cup (155 g) lima beans
4 cups (960 ml) water
1 mini-eggplant, cubed
1 Tbsp. fresh oregano, chopped
4 garlic cloves, minced
Salt and pepper to taste
2 Tbsp (30 ml) extra-virgin olive oil
1 sweet red bell pepper, diced
2 Tbsp. (11½ g) fresh basil, chopped
1 roma tomato, chopped (optional)
Directions
1. Rinse the beans and place in a medium covered pot. Add the water, eggplant, herbs,
spices, and 2 minced garlic cloves, and bring to a boil. Reduce the heat to medium-low,
cover, and simmer for 100 minutes. When the beans are tender, remove from heat,
drain, and set aside.
2. Preheat the oven to 375°F (190°C).
3. In a large non-stick sauté pan, heat a tablespoon of olive oil over medium heat. To the
skillet add the red pepper and sauté for approximately 5 minutes. Add 2 minced garlic
cloves, and stir for an additional 30 seconds.
Slimming Better | Cookbook 139
4. Add the tomatoes and salt to taste. Stir for approximately 1 minute. Add the beans and
eggplant, and transfer the mixture to a baking dish.
5. Place mixture in a preheated oven, and bake for 1 hour. Add an additional ½ cup (120
ml) of water as needed to keep the beans from drying out.
Slimming Better | Cookbook 140
Tuna Calienté on a Bed of Beans and Greens
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 55 minutes
Serving Size: 2 oz. tuna +
½ cup vegetables
Yields: 4 servings
Ingredients
2 Tbsp (30 ml) olive oil
½ tsp (1.5 g) chili powder
4 2-oz (57-g) tuna fillets
¼ cup (60 ml) plain kefir
2 Tbsp fresh lime juice
½ cup (90 g) pinto beans, cooked
6 oz (170 g) Swiss chard, chopped
1 small sweet red pepper, chopped
1 small jalepeno pepper, chopped
Salt or substitute, to taste (optional)
Ground black or white pepper, to taste
Directions
1. In a large bowl, whisk together the olive oil and chili powder. Dip the tuna fillets in the
boal, being sure to coat each piece well on both sides with the chili-oil. Set aside for
approximately 10 minutes.
2. In a separate bowl, mix together the lime juice and kefir. Steam the chard in for 5-10
minutes until tender, and combine with the kefir mixture. Add the cooked beans and
Slimming Better | Cookbook 141
chopped peppers, and season with ground pepper and salt or substitute (if desired). Mix
well, and set aside.
3. Sauté the tuna for approximately 3 minutes on each side.
4. To serve, portion greens and beans onto serving plates, with a tuna fillet on each
mound.
Slimming Better | Cookbook 142
Roasted Root Vegetable Medley
Difficulty Level: 1
Prep Time: 20 minutes
Cook Time: 1 hour
Serving Size: ½ - 1 cup
Yields: 4-8 servings
Ingredients
½ cup beets, julienned
½ cup carrots, coarsely chopped
½ cup sweet potatoes, cut into ½-inch cubes
½ cup rutabaga, cubed
1 celeriac (celery root), diced
1 small fennel bulb, chopped
½ cup leeks, rough layers removed, sliced
½ cup each red/purple and white/yellow onions, sliced
8 cloves of garlic, sliced widthwise
1 tsp. sweet paprika
4 sprigs fresh oregano leaves
1 cup fresh basil leaves
1 tsp fresh thyme leaves
1 tsp fresh rosemary leaves
Salt or substitute and ground black pepper to taste
¼ cup + 2 tsp. olive oil
Directions
1. Preheat oven to 400°F (200°C)
2. Place all vegetables and herbs in to a large bowl, add ¼ cup olive oil, and toss to coat.
Slimming Better | Cookbook 143
3. Brush or spray a cookie sheet with remaining olive oil, and add vegetables, distributing
them in a single layer.
4. Place on the middle rack of in the oven, and roast for 1 hour minutes, turning halfway
through, until soft and gently browned. If the vegetables brown faster than they soften,
cover the sheet with foil and reduce the temperature to 350°F (175°C) for the remainder
of the baking.
5. Serve warm.
Slimming Better | Cookbook 144
Brussels Sprouts with Mustard Sauce
Difficulty Level: 1
Prep Time: 3-5 minutes
Cook Time: 10 minutes
Serving Size: 1 cup
Yields: 2 servings
Ingredients
12 oz (340 g) Brussels sprouts
½ cup (80 ml) organic grass-fed/pasture-raised or vegan milk
1 Tbsp (15 g) brown rice flour
2 tsp (5 ml) olive oil
1 Tbsp mustard powder
½ tsp coconut sugar/nectar
½ tsp turmeric
1 garlic clove, minced
2 Tbsp dry white wine
Salt or substitute (optional) and ground black pepper to taste
Directions
1. Steam the Brussels sprouts until bright green and just tender.
2. While the sprouts are steaming, blend the sauce ingredients in a small saucepan: whisk
together the rice flour and oil until smooth; add the mustard powder, sugar/nectar,
turmeric, garlic, and wine. In a small saucepan, combine the milk along with the mustard
mixture, seasoning with a salt or substitute (if desired) and black pepper to taste.
Slimming Better | Cookbook 145
3. Warm the sauce over low heat until it sauce starts to steam, taking care not to let it
boil, stirring constantly until the sauce develops sheen and stops thickening. Add water
as needed to maintain a desirable consistency.
4. Remove the Brussels sprouts from the steamer, and place them on a serving plate.
Drizzle the sauce over them, and serve hot.
Slimming Better | Cookbook 146
Asian Cabbage-Mango Salad
Difficulty Level: 1
Prep Time: 10 minutes
Marinade Time: 15 minutes
Serving Size: 1 ¼ cup
Yields: 4 servings
Ingredients
4 cups sliced white cabbage
1 daikon radish, peeled and coarsely grated
1 mango, peeled pitted, and cubed
2 Tbsp. olive oil
¼ cup rice vinegar
1 tsp coconut sugar/negcar
Salt or substitute and ground black pepper to taste
2 fresh tangelos, peeled and segmented
¼ cup sesame seeds
Directions
1. In a medium bowl, toss cabbage, daikon, mango, orange segments and sesame seeds.
2. In a small bowl, whip together oil, rice vinegar, sugar/nectar, salt or substitute, and
pepper. Pour over salad and toss to combine well. Set aside at room temperature for 20
minutes before serving.
Slimming Better | Cookbook 147
Quinoa Vegetable Sauté
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 1 hour
Serving Size: ½ cup
Yields: 4 servings
Ingredients
1 tsp. (5 g) olive oil
½ cup (100 g) quinoa, uncooked
1 medium carrot, chopped
1 cup (70 g) curly kale, chopped
1 cup (240 ml) all-natural low-sodium vegetable broth
½ cup (120 ml) organic vegan or dairy kefir
½ oz. (15 g) squash seeds
1 cup (125 g) organic summer squash, chopped
Directions
1. Preheat oven to 375°F (190°C) and prepare a small dish with cooking spray.
2. Meanwhile, heat the olive oil in a pan over medium heat. Add the quinoa and stir
frequently for about 3 minutes until golden in color. Put the quinoa in the bottom of the
prepared baking dish.
3. Whisk the broth into the kefir.
4. Blend the chopped squash, carrots, and kale shreds with the quinoa in the baking dish,
and carefully pour the broth-kefir mixture over it.
5. Cover and bake for 40 minutes. If quinoa is not tender after 40 minutes, add boiling
water and bake for an additional 15 minutes.
Slimming Better | Cookbook 148
6. Sprinkle the squash seeds on top and bake for another 12 minutes until quinoa is
cooked and top is browned. May be at room temperature.
Slimming Better | Cookbook 149
Toasted Tofu Salad
Difficulty Level: 2
Prep Time: 5-7 minutes
Cook Time: 15 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
8 oz. (135 g) organic fermented or fresh tofu, cubed
¼ cup low-sodium soy sauce
1 clove garlic, minced
½ inch fresh ginger, minced
1 Tbsp sesame oil
4 Tbsp (60 ml) orange juice
2 cups (100 g) purple/red cabbage, shredded
1 carrot, shredded
8 cherry tomatoes, halved
½ cup Asian sprouts
2 Tbsp each (30 ml) olive oil and balsamic vinegar, for dressing
Directions
1. In a shallow dish, marinate tofu cubes with the soy sauce, juice, garlic, and ginger, for
15 minutes or more.
2. Heat the oil in a non-stick pan over high heat, and sauté the tofu in the marinade until
lightly browned.
3. Arrange the cabbage, sprouts, carrots, and tomatoes on a plate, and top with tofu.
Drizzle with oil and vinegar and serve immediately.
Slimming Better | Cookbook 150
Desserts
Very Strawberry Cheesecake
Difficulty Level: 3
Prep Time: 20 minutes
Cook Time: 50 minutes
Serving Size: 1 slice
Yields: 1 9-inch (23-cm) cheesecake
or 12 servings
Ingredients
1 cup (45 g) whole grain graham crackers, crushed to crumbs
1½ cup (120 g) +¼ (30 g) inulin sweetener
1 lb. (454 g) strawberries
5 Tbsp. (62.5 g) organic/grass-fed/pasture-raised butter
1 Tbsp. (10 g) brown rice flour
19 oz. (544 g) low-fat cream cheese, softened
5 Tbsp. (75 g) Greek yogurt
1 cup (240 ml) organic soy or grass-fed/pasture-raised milk
5 omega-3 or grass-fed/pasture-raised eggs
Directions
Preheat the oven to 300°F (150°C).
Crust
1. In a bowl, mix together the butter, ¼ cup (30 g) sweetener, and cracker crumbs until
well combined. Press the mixture into an even layer on the bottom of a 9-inch (23-cm)
springform pan. Place in the refrigerator and chill for at least 30 minutes.
Slimming Better | Cookbook 151
Filling
2. In a food processor, mix together the rice flour and strawberries; process to obtain a
smooth consistency. Transfer to a saucepan and bring to a rolling boil, stirring constantly
for about 2 minutes.
3. Remove from heat and reserve ¼ cup strawberry sauce; let stand to cool. Place the
remaining sauce in a container and chill in the refrigerator until ready to serve.
4. In a small bowl, mix together the yogurt and milk.
5. In a large bowl, whip the cream cheese until fluffy. Add the yogurt and milk mixture,
and blend well.
6. Beat the eggs with the remaining sweetener until creamy. Add to the dairy mixture,
and beat on low speed for 5 minutes.
7. Fill the chilled pie crust with half of the dairy-egg mixture. Using a ½ teaspoon (2½ ml)
measuring spoon, drop in a total of 2 tablespoons strawberry mixture, equally
distributing it over the dairy-egg layer. Repeat the layering with the remainder of the two
mixtures. Using the tip of a knife, swirl the top two layers to create a marbling effect.
8. Place in the preheated oven, and bake for 50 minutes, or until a toothpick inserted in
the center of the cake comes out clean.
9. After removing the cake from the oven, cool for 15 minutes, then loosen the sides by
carefully running a knife around the sides. Chill.
10. Before serving, release cake from pan.
Slimming Better | Cookbook 152
Creamy Vanilla Ice Milk
Difficulty Level: 3
Prep Time: 20 minutes
Cook Time: 5-7 minutes
Chill Time: 2 ½ - 3 hours
Serving Size: ½ cup
Yields: ½ cup
Ingredients
¾ tsp (3.75 g) agar agar powder
⅓ cup (80 ml) water
1½ cups (360 ml) organic full-fat grass-fed/pasture-raised milk
2 omega-3 or grass-fed/pasture-raised eggs
7-oz (210-ml) can of low-fat sweetened condensed milk
2 tsp (10 ml) vanilla extract
Directions
1. Add water to a small saucepan. Slowly sprinkle with agar agar powder, and let stand
for 5 minutes to soften. Place the saucepan over medium-low heat, and let agar agar
dissolve without stirring. Pour into a food processor, and blend until smooth.
2. Meanwhile, pour half the milk into a large saucepan, and add vanilla extract.
3. Warm over medium-low heat, being sure not to let it boil, until steam starts to rise.
4. Whisk condensed milk and egg yolks in a medium bowl. Slowly pour in the milk
mixture, whisking until well-blended and smooth. Return to the pan and continue
cooking over medium heat, stirring constantly, until the mixture coats the back of a
wooden spoon, about 3-5 minutes – again, take care that it does not boil.
4. Remove from heat and strain through a fine-mesh sieve or cheesecloth into a large
bowl. Add the agar agar and blend until smooth. Repeat with the remaining milk.
Slimming Better | Cookbook 153
5. Cover and chill in the refrigerator for at least 2 hours.
6. When chilled, whisk the mixture and pour into an ice cream maker, and follow the
appliance directions.
Slimming Better | Cookbook 154
Chocolate Lovers’ Creamy Ice Milk
Difficulty Level: 3
Prep Time: 20 minutes
Cook Time: 5-7 minutes
Serving Size: ½ cup
Yields: 4 servings
Ingredients
¾ tsp (3.75 g) agar agar powder
⅓ cup (80 ml) water
1½ cups (360 ml) organic grass-fed/pasture-raised milk
7 oz. (210 ml) non-fat sweetened condensed milk
2 omega-3 or grass-fed/pasture-raised egg yolks
2 Tbsp. (30 g) unsweetened pure cocoa powder
1 oz. (28.5 g) chopped unsweetened chocolate
Directions
1. Add water to a small saucepan. Slowly sprinkle with agar agar powder, and let stand
for 5 minutes to soften. Place the saucepan over medium-low heat, and let agar agar
dissolve without stirring. Pour into a food processor, and blend until smooth.
2. Meanwhile, pour half the milk into a large saucepan. Add the cocoa powder and
chocolate to the milk and stir.
3. Warm over medium-low heat, being sure not to let it boil, until steam starts to rise.
4. Whisk condensed milk and egg yolks in a medium bowl. Slowly pour in the milk
mixture, whisking until well-blended and smooth. Return to the pan and continue
cooking over medium heat, stirring constantly, until the mixture coats the back of a
wooden spoon, about 3-5 minutes – again, take care that it does not boil.
Slimming Better | Cookbook 155
4. Remove from heat and strain through a fine-mesh sieve or cheesecloth into a large
bowl. Add the agar agar and blend until smooth. Repeat with the remaining milk.
5. Cover and chill in the refrigerator for at least 2 hours.
6. When chilled, whisk the mixture and pour into an ice cream maker, and follow the
appliance directions.
Slimming Better | Cookbook 156
Gluten-Free Pumpkin Chocolate Chip Cookies
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 10-15 minutes
Serving Size: 1 cookie
Yields: 12 cookies
Ingredients
1½ cups (180 g) almond meal
½ tsp. (2 g) baking soda
⅛ salt or substitute
½ tsp. (2.5 g) ground cinnamon
½ tsp. (2.5 g) ground nutmeg
2 Tbsp (30 g) grass-fed/pasture-raised butter or ghee, melted
1 cups (120 g) inulin (chicory root) sweetener for baking
1 tsp (2 g) monk fruit sweetener
2 omega-3 or grass-fed/pasture-raised eggs
¼ cup (60 g) pumpkin or butternut squash puree
½ cup (60 g) dark, gluten-free chocolate chips (at least 70% cacao)
Directions
1. Preheat the oven 350°F (190°C). Lightly coat 1 cooie sheet with non-stick cooking spray.
2. In a large bowl, combine the almond meal, baking soda, salt, cinnamon, and nutmeg.
3. In a separate bowl, blend melted butter or ghee, sweetener, eggs, and
pumpkin/squash puree until smooth.
4. Combine the wet mixture with the dry mixture. Fold in the chocolate chips.
Slimming Better | Cookbook 157
5. Place individual teaspoons of batter onto the prepared cookie sheet, about 1 inch
apart). Bake for about 10-15 minutes.
Slimming Better | Cookbook 158
Gluten-Free Sweet Potato Pie
Difficulty Level: 2
Prep Time: 30 minutes
Cook Time: 70 minutes
Serving Size: 1/8
Yields: 1 9-inch (23mm) pie,
8 servings
Ingredients
Crust
¼ cup (60 ml) almond oil
½ cup (90 g) quinoa flour, lightly toasted
¼ cup (30 g) brown rice flour
½ tsp. (3 g) salt or substitute
½ tsp. (2½ g) baking powder
2 Tbsp. (30 ml) almond milk
Filling
2 cups (420 g) cooked and mashed sweet potatoes
2 Tbsp. ( 60 ml) almond oil
2 omega-3 or grass-fed/pasture-raised eggs
2 cups (240 g) inulin (chicory root) sweetener
1 Tbsp. ( 7½ g) 100% brown rice flour
½ tsp. (3 g) salt or substitute
¼ cup (60 ml) almond milk
¼ cup (60 g) organic plain yogurt
¼ tsp. (1 g) baking soda
1 tsp. (4 g) vanilla extract
1 tsp. (2 g) ground allspice
Slimming Better | Cookbook 159
Directions
1. Preheat oven to 350°F (175°C)
2. Coat 9-inch (23 mm) pie pan with non-stick cooking spray.
3. In a large bowl, mix together oil, toasted quinoa flour and ¼ cup rice flour, ½ teaspoon
salt or substitute, and baking powder until well combined.
4. Add 2 tablespoons milk and blend to form a dough.
5. Place dough into prepared pie pan, pressing down evenly along the bottom of the pan
and up the sides. Chill until ready to use.
6. For the filling, mix together the mashed sweet potatoes, oil, and eggs in a large bowl. In
a separate bowl, mix together sweetener, 1 tablespoon rice flour, ½ teaspoon salt or
substitute, and spices, and combine with sweet potato mixture.
7. Mix together ¼ cup milk, yogurt, vanilla, and baking soda, and add to the sweet potato
mixture. Combine well.
8. Pour filling into prepared pie shell, and bake for 70 minutes, until set in center.
Slimming Better | Cookbook 160
Homemade Hazelnut Gluten-Free Cookies
Difficulty Level: 2
Prep Time: 15 minutes
Cook Time: 25 minutes
Serving Size: 2 small cookies
Yields: 24 small cookies
Ingredients
2 cups (240 g) hazelnuts (filberts)
1 tsp. (2 g) monk fruit sweetener
½ tsp. (3 g) salt or substitute
4 large omega-3 or grass-fed/pasture-raised egg whites
or equivalent starch-based vegan egg replacer
1½ tsp. (7½ ml) vanilla extract
½ tsp. (1¼ g) ground nutmeg
Directions
1. Preheat your oven to 325°F (160°C). Line 2 baking trays with parchment paper.
2. In a food processor, pulse the hazelnuts, salt, and monk fruit sweetener. Put the
processed mixture to a mixing bowl.
3.In a separate bowl, beat the egg whites/replacer until stiff peaks are formed by using an
electric mixer. Gently tuck the almond mixture into the egg whites. Add the nutmeg and
vanilla, and stir until blended.
4. Mix tablespoon-sized mounds of the batter onto the cookie sheets. Bake for 25
minutes until brown. Transfer the baked cookies onto wire racks to cool.
Slimming Better | Cookbook 161
Lite Delight Chocolate Mousse
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Serving Size: 1 cup
Yields: 4 servings
Ingredients
½ cup (120 ml) organic vegan soy or grass-fed/pasture-raised milk, full fat
3 Tbsp. (22.5 g) inulin (chicory root) sweetener
3 oz. (85 g) dark chocolate (high 80 % cacao), chopped
1 Tbsp. (5.4 g) pure cocoa powder
1 cup (240 g) organic soy or dairy Greek yogurt, full fat
2 omega-3 or grass-fed/pasture-raised egg whites
or equivalent prepared vegan replacer
1½ tsp. (7 ml) vanilla extract
Directions
1. In a double boiler, heat the milk over medium heat, stirring constantly until steaming,
taking care not to bring it to a boil.
2. Add the chocolate, and let it melt for about 1 minute, gently stirring.
3. Remove from heat, add vanilla extract, and continue stirring until the chocolate has
completely blended with the milk. Set aside to cool.
4. Drain excess liquid from the yogurt. In a medium-mixing bowl, add the yogurt and
whip with a fork until fluffy.
5. Beat egg whites/replacer with an electric mixer until soft peaks form. Add sweetener,
and continue beating until thick and glossy.
Slimming Better | Cookbook 162
6. Whisk the chocolate mixture, then gradually fold the whites/replacer into it. Fold this
combination into the yogurt until uniformly incorporated.
7. Divide between 4 ramekins. Chill well before serving.
Slimming Better | Cookbook 163
Gluten-Free Pan Brownies
Difficulty Level: 2
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Serving Size: 1 brownie
Yields: 16 servings
Ingredients
½ cup (120 g) cold grass-fed/pasture-raised or coconut butter, cubed
8 oz. (240 g) bittersweet chocolate, coarsely chopped
1 cup (120 g) inulin (chicory root) sweetener
3 omega-3 or grass-fed/pasture-raised eggs
or equivalent vegan egg replacer
½ cup (120 g) organic soy or dairy Greek yogurt
1 tsp. (5 ml) vanilla extract
1 cup (120 g) almond flour
Directions
1. Preheat oven to 325°F (160°C).
2. In an oven-safe pan, melt chocolate and butter over low heat, stirring constantly.
Remove from heat and stir in sweetener.
3. Gradually add the eggs/replacer, continuing to stir. Stir in the yogurt and vanilla extract
until well-combined.
4. Slowly add in the almond flour, and blend well. Place pan in oven, and bake for 30
minutes.
5. Cool briefly before cutting and serving.
Slimming Better | Cookbook 164
Puff Pastry – Regular or Gluten-Free
Difficulty Level: 1
Prep Time: 10 minutes
Cook Time: 30 minutes
Serving Size: Approximately 4
square inches
Yields: 1 sheet (⅛ inch thick x
12 square inches)
Ingredients
1¾ cups (280 g) whole wheat or spelt flour
or whole grain gluten-free flour blend
½ tsp. (3 g) salt or substitute
3 Tbsp. (45 ml) ice-cold water
½ cup (120 g) grass-fed/pasture-raised butter or ghee
or ½ cup (120 g) organic low-erucic rapeseed (canola) or macadamia nut oil
Directions
1. In a large bowl, blend the flour and salt or substitute. Gradually pour in the water and
oil or butter, and mix with a fork.
2. Using your hands, knead gently (as little as possible, to preserve a light and airy
texture).
3. Form into a ball, flatten slightly, then cut a cross through the midpoint of the dough.
4. Wrap in wax paper, and refrigerate for at least 30 minutes, and until used.
5. For a sheet, insert the refrigerated dough between sheets of wax paper, and flatten to
desired thickness (i.e. ⅛-¼ inch) with a rolling pin, taking care to keep the pin well-coated
with flour to avoid sticking.