BIKINI BODY ABS PROGRAM

Recipes for Birthdays, Parties & Camping

APPETIZERS

Strawberry Peach Summer Salad

Salads can sometimes feel like a chore to eat unless you know how to make them taste great.  I get excited for salad because for me it’s all about the toppings!  This bright and colorful salad is loaded with the light cooling flavors of summer.  Add chicken, quinoa or chickpeas for a more filling salad.  Dig in!


SERVES 4

Ingredients

  • 4 Cups Organic Spinach

  • 1 Fresh Peach

  • 1 Cup Fresh Organic Strawberries

  • ½ Cup Walnuts

  • Optional: ¼ Cup Chopped Basil

  • Balsamic Glaze


INSTRUCTIONS

  1. Chop strawberries, peaches, pecans and walnuts.  Add to spinach, lightly drizzle with balsamic glaze and toss.


*Health Coach Tip: Balsamic glaze is usually loaded with artificial sugar.  Make your own by mixing balsamic vinegar with 100% pure grade A maple syrup (or honey) in a saucepan over medium heat, stirring constantly.  Bring to a boil, reduce heat to low and simmer until glaze is reduced by half, about 20 minutes. Glaze should coat the back of a spoon.  Let cool and pour into a jar with a lid; store remaining glaze in refrigerator.

Blueberry Cucumber Salad

The blueberry cucumber salad is another undeniably delicious mix of summer flavors.  Arugula, a natural detoxifier known for building and maintaining strong and healthy bones, adds a slightly spicy flavor to this salad.  Tart blueberries, creamy avocado, hemp seeds and cooling cucumber blend perfectly to give this meal a unique and unforgettable taste.  Add chicken, hard boiled eggs or chickpeas to make this salad heartier.SERVES 4Ingredients
  • 3 Cups Organic Arugula

  • ¾ Cucumber

  • 1 Avocado

  • ½ Cup Organic Non-GMO Frozen Corn

  • ¼ Cup Hemp Seeds

  • ¾ Cup Blueberries

  • ½ Cup Pecans


Dressing

  • ⅓ Cup Balsamic Vinegar

  • ⅓ Cup Olive Oil

  • Salt & Pepper to Taste

Instructions
  1. Chop arugula, cucumber, avocado, corn and pecans.  Place in a large bowl.

  2. In a separate bowl combine olive oil, balsamic vinegar, salt and pepper and whisk.  

  3. Pour dressing over salad, sprinkle with hemp seeds, toss and enjoy!


Southwest Salad

It’s easy to stay fit and healthy when you have recipes like this.  If you’re looking for a simple recipe that you can whip up in minutes that’s packed with flavor, this is for you.  Keep easy to grab snacks like this around for long lasting energy.  


Serves 7

Ingredients
  • 1 15-Ounce Can of Black Beans, Rinsed and Drained

  • 3/4 Cup Organic, Non-GMO Frozen Corn

  • 1 Red Bell Pepper, Diced

  • 1 Clove Garlic, Minced

  • 4 Tbsp Extra Virgin Olive Oil*

  • 3 Tbsp Fresh Lime Juice

  • 1/4 Cup Chopped Cilantro

  • 1 Avocado, Chopped

  • 1 Tsp Pink Himalayan Sea Salt

  • 1/2 Tsp Cayenne Pepper

Instructions
  1. Combine all ingredients in a large bowl and mix well.  Cover and chill for a few hours.

  2. Garnish with chopped cilantro. Serve at room temperature.


*Health Coach Tip: Buy olive oil cold-pressed and in a dark bottle for health benefits. Many cheap olive oils are sold rancid. Know your olive oil before you buy.

MEAL OPTIONS

Santa Fe Quinoa Salad

This is my absolute favorite 'grab and go' meal!  Santa Fe Quinoa is the perfect lunch if you lead a busy lifestyle.  Not only is it easy to transport in one container but it's also designed to provide sustainable energy until dinner time.  It's packed with everything you could ever want in a meal; protein, veggies, whole grains, healing herbs and spices.  Cook Santa Fe Quinoa in bulk on Sundays and your lunches are covered for the week! SERVES 8Ingredients
  • 3/4 Cup Quinoa

  • 1 1/2 Cups Water

  • 1/2 Cup Organic Black Beans, Low Sodium

  • 1 Small Red Pepper, Finely Diced

  • 1/2 Avocado, Chopped

  • 1/2 Cup Organic, Non GMO Corn

  • 1/2 Cup Cilantro

Dressing

  • 1 Tsp Cumin Seeds

  • 3 Tbsp Fresh Lime Juice

  • 6 Tbsp Olive Oil

  • 1 Tsp Pink Himalayan Sea Salt

  • 1 Tsp Freshly Ground Black Pepper

Instructions
  1. Soak quinoa for at least 15 minutes, ideally soak it overnight.

  2. In a medium saucepan, combine quinoa and water and bring to a boil.  Cover and reduce to simmer over low heat until water is absorbed, about 15 minutes.  Cool quinoa to room temperature.

  3. Rinse black beans in colander and let drain.

DRESSING:

  1. Meanwhile, in a small skillet, toast cumin seeds over high heat, shaking the pan until fragrant (about 2 minutes).  Transfer to blender or magic bullet adding lime juice and oil.  Begin blending, add salt and pepper to taste.

  2. Combine quinoa, dressing, black beans, bell pepper, avocado, corn and cilantro in bowl and mix.

Chili Stuffed Peppers

Mix up your dinner routine with this recipe.  This is a meal that will leave you feeling full and satisfied without loading up on a ton of carbohydrates.  You’ll have a blast creating these stuffed peppers because the flavor combinations are endless.  After you try this recipe you’ll also want to check out quinoa stuffed peppers and sweet potato stuffed peppers.  Although this meal is vegetarian it’s packed full of protein thanks to the black beans.  However, if you’re a meat-lover just add organic grass-fed ground beef or organic free-range chicken.

SERVES 2

Ingredients:

  • 2 Green, Yellow, Orange or Red Bell Peppers

  • 1 Tbsp Cold-Pressed Olive Oil

  • 1/4 Red Onion, Chopped

  • 1 Clove of Garlic, Minced

  • 1 Cup Tomatoes, Chopped

  • 1 Cup Organic, Non-GMO Corn

  • 1/2 Cup Organic Black Beans

  • 1 Tbsp Fresh Cilantro, Chopped

  • 1 Tsp Ground Cumin

  • 2 Tsp Chili Powder

  • 1/2 Tsp Pink Himalayan Sea Salt

Directions:

  1. Preheat oven to 350ºF.

  2. Cut off the top of the bell peppers and remove seeds.

  3. In a large pan, heat olive oil over medium heat. Add onions and garlic, saute until slightly soft and fragrant. Add corn, black beans, tomatoes, cilantro, cumin, chili powder and salt. Saute uncovered for 5-10 mins, stirring frequently.

  4. Add chili mixture to peppers and place in an ovenproof dish coated in coconut oil. Position peppers to stand upright. Bake for 20 minutes or until fully heated.

  5. Garnish with additional chopped cilantro and serve with a side salad.



DESSERTS

Almond Butter Blondies

Almond butter blondies are the all time TFF fan favorite for desserts.  We’re talking ooey, gooey, sweet, almond buttery, chocolate chip deliciousness.  You can’t lose with this recipe!  

Ingredients:

  • 1 Cup Almond Butter

  • 1/2 Cup Raw, Local Honey


  • 1 Organic Free-Range Egg

  • 1/4 Tsp Pink HImalayan Sea Salt

  • 1/2 Tsp Baking Soda


  • 1/2 Cup 70% Dark Chocolate Chips (Search for at Least 70% Dark Chocolate, It’s Worth It)

  • Dash of Cinnamon

Directions:

  • Preheat oven to 350ºF.  Grease a 8″ square pan with coconut oil.

  • Mix peanut butter, honey, egg, salt and baking soda in a small bowl.  Fold in dark chocolate chips.

  • Pour batter into pan and smooth over the top.

  • Bake for 15 - 20 minutes, or until the top is golden brown

  • Cool, cut and serve.

Skinny Ice Cream

If you love ice cream than this recipe is a must-try!  It has all of the amazing appeal of ice cream and it’s dairy and artificial sugar free!  Made with only 4 simple ingredients, created in Hawaii, this banana blend will have you in ice cream heaven!  Also experiment with different ingredient combinations like cocao mint chip, strawberry or even cookie dough (using the skinny cookie dough recipe above).


SERVES 1

Ingredients

  • 1 Frozen Banana

  • 2 Scoops of Almond Butter

  • 2 Tsp Cinnamon Powder

  • (Optional) Splash of Almond Milk*

Instructions
  1. Mix all ingredients together in a high powered blender or food processor. You’ll be amazed at how close the consistency is to real ice cream. So delicious!

  2. If using a Vitamix or Ninja blender banana and almond milk will reach desired consistency.  If using a less high powered blender, you may need to add extra almond milk.

*Health Coach Tip: Always buy carrageenan free almond milk. Carrageenan causes chronic inflammation which is linked to heart disease, Alzheimer's, Parkinson's and cancer.

Black Beezie Brownies

Healthy brownies are topping the charts with upgraded ingredients and gooey fudgy texture!  “Black beezie” is TFF slang for black bean which is the main ingredient in these gluten and dairy free brownies.  I felt weird about using beans in a dessert recipe at first but the day Josh whipped up this treat it was love at first bite.  Black beans give this recipe a smooth, creamy and protein rich element.  How could we not love them?


SERVES 15

INGREDIENTS

  • 2 Organic, Free-Range Eggs

  • 3 Cans Organic, Low Sodium Black Beans

  • 2/3 Cup Cold Pressed Coconut Oil

  • 1 Cup 100% Pure Grade A Maple Syrup

  • 1 ½ Cup Steel Cut Oats or Almond Flour

  • 2 Tbsp Vanilla Extract

  • 1/2 Tsp Pink HImalayan Sea Salt

  • 1/2 Tsp Baking Powder

  • 4 Tbsp Cocoa Powder

  • 2 Cups 80% Dark Chocolate Chips

  • Lots of Love!


Directions

  1. Preheat oven to 350ºF.

  2. Combine and blend black beans, eggs and oil in a food processor or large blender.

  3. Add the remaining ingredients, except CHOCOLATE CHIPS to food processor and blend.

  4. Pour mixture into a mixing bowl and fold in half of the chocolate chips.

  5. Grease a 9x13 pan with coconut oil and pour mixture into pan, spreading evenly.

  6. Sprinkle remaining chocolate chips on top.

  7. Place in oven for 15-20 minutes until center is firm but still fudgey!

CAMPING
COMING SOON