FAT-BURNING FOODS

The Secret Revealed

Rev up Your Metabolism, Burn Fat Like
a 24-Year-Old, & Detox Your Body!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, RKC
Fat-Burning Recipes by Tami Monaghan, HC, AADP
FAT-BURNING FOODS
The Secret Revealed
Rev up Your Metabolism, Burn Fat Like
a 24-Year-Old, & Detox Your Body!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, RKC
Fat-Burning Recipes by Tami Monaghan, HC, AADP

2015 Paleo Secret

INTRODUCTION
HERE YOU will find delicious rec-
ipes that will help you burn fat and
nourish your body at the same time!
Below we have listed key components
that are crucial for accelerating your
weight loss and helping you feel your
very best.
1) Eat protein at every meal.
TO KICK your body into fat-burning
mode, you need to include a high-qual-
ity, animal-based protein in every
meal. Because protein is a costly
macronutrient, the body burns
calories digesting itthus
facilitating weight loss.
Consuming protein
with each meal
helps us feel
satiated so
we dont
over-
eat.
3 J O I N O U R 3 0 - DAY C H A L L E N G E !
Its super easy to overeat carbs (espe-
cially processed carbs like potato chips),
which gets us (and our waistlines) into
trouble. Our bodies have a wonderful
built-in mechanism that keeps us from
overeating protein, so it typically isnt an
issue. Protein also triggers the produc-
tion of glucagon, a hormone that facili-
tates fat-burning, further helping us lose
weight or maintain our ideal weight.
Consumption of high-quality, ani-
mal-based protein is not only vital for
weight loss but also for maintaining a
healthy body. We require animal-based
protein for growth and the repair of
skeletal muscle, tendons, ligaments, hair,
and skin as well as for manufacturing
antibodies, hormones, enzymes, and
neurotransmitters.
Quality Animal-Based Proteins
Grass-fed meats
Wild-caught fish
Pasture-raised eggs
0. I N T RO D UC T I O N
2) Eat high-quality fats (and
avoid toxic fats).
KNOWING WHICH fats to eat
and which ones to avoid is pivotal to
losing weight, looking great, staying
healthy, and feeling awesome!
This cookbook includes meals loaded
with good fats. You will find none of
the toxic inflammatory fats that lead to
weight gain, inflammation, and disease.
Keep in mind Quality dietary fat is
not only helpful for facilitating weight
loss but is also necessary for promot-
ing a healthy brain, kidneys, lungs, and
reproduction; producing sex and stress
hormones; fostering cell membrane
integrity and bone health; protecting the
heart during times of stress; and de-
creasing inflammation.
Most likely, your body is used to burning
sugar as fuel. We want to switch things
up a bit and get your body used to burn-
ing fat (fat from your diet and fat from
your body) as fuel instead.
3,0 0 0 + PA L E O P RO D UC T S
25-50% OFF DELIVERED
F R E E ! C L I C K H E R E.
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 The bodys preferred energy source, fat
is more abundant and longer-lasting.
When the body utilizes fat versus sugar,
it is much easier to regulate blood sug-
ar. You wont feel the need to eat every
couple of hours to avoid energy crashes,
brain fog, and feeling irritable. You will
also be able to begin burning your own
fat storage and get rid of those extra
pounds hanging around.
When you are burning sugar as fuel,
your insulin levels are chronically elevat-
ed, which puts the body into fat-storing
mode. Burning fat versus sugar will help
you trim that waistline.
Quality Fats (eat these)
Grass-fed butter
Coconut oil
Red palm oil
Olive oil
Avocados
Nuts and seeds (e.g., almonds,
Brazil nuts, pumpkin seeds)
Pastured lard, tallow, or duck fat
Toxic Fats (avoid these)
Corn oil
Soybean oil
Safflower oil
Canola oil
Cottonseed oil
4 J O I N O U R 3 0 - DAY C H A L L E N G E !
Margarine and butter substitutes
Trans fats
Hydrogenated and partially hy-
drogenated oils
3) Eat a variety of vegeta-
bles (and low-sugar fruits) of
varying colors.
THESE RECIPES are loaded with
colorful vegetables and fruits to help you
burn that extra weight off. How? Vege-
tables and fruits are packed with phyto-
nutrients, minerals, and antioxidants that
help the body detoxify, decrease inflam-
mation, and become more resilient to
stress (all crucial to keeping the pounds
off). Vegetables like beets, broccoli, and
artichokes are wonderful for supporting
the livers ability to detoxify the body
and expunge toxins that can prevent you
from losing weight.
You must eat vegetables with good-qual-
ity fats containing fat-soluble nutrients
(vitamins A, D, E, and K) for your body
0. I N T RO D UC T I O N
to absorb the nutrients from the vege-
tables. Adding butter to your steamed
broccoli or leafy greens allows you to
soak up all the goodness from the vege-
tables!
4) Incorporate fresh, cleans-
ing herbs and spices.
WEVE INCLUDED herbs and
spices like ginger, cilantro, turmeric, and
parsley in these recipes to help facilitate
detoxification and decrease inflamma-
tion, both of which help promote weight
loss and improve health.
5) Eat carbs in the form of
veggies, tubers, and fruits
and adjust based on your
activity level.
IN THIS cookbook, you will find a
plethora of carbohydrates ranging from
vegetables to sweet potatoes to low-sug-
ar fruits. You will not find any processed
or refined foods and grains, which spike
insulin levels and cause you to store fat
(not to mention depleting your health).
Carbs are not necessarily bad, but all
carbs are not created equal, and we have
chosen ones that will help you facilitate
fat loss.
Want 60 more of our delicious Paleo recipes?
 In our modern society, carbohydrates
are easily over-consumed (e.g., breads,
cereals, juices, and processed foods),
and this makes it difficult to maintain
blood sugar levels, stay healthy, and
lose weight. We are going to avoid all of
these bad carbs in this cookbook.
It is best to consume denser carbohy-
drates such as sweet potatoes, yams, and
winter squashes in the post-workout
window, which is 3060 minutes after
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5 J O I N O U R 3 0 - DAY C H A L L E N G E !
your workout. Your body is more sensi-
tive to insulin at this time, and the carbo-
To Your Health,
hydrates will be used to aid in recovery
Chad & Brenda
0. I N T RO D UC T I O N
versus storing excess sugar as fat.
Walding, DP T
We hope this cookbook helps you
achieve your fat-burning goals while
leaving you satisfied and nourished.
Continue to take the action required to P.S. Want more fat-burning tricks
reach your goals. Its up to you to seek
to rev up your metabolism? Go
out real, whole, fresh food; cook it; and
prepare it! You can do it! here!
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 Breakfast

1
6 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?
BRUSSELS SPROUTS & SPINACH TRUFFLE

Frittata
by Tami Monaghan 3. A FT E R 5 6 M I NUT E S,
add the chopped spinach
SERVINGS: 8

1. B R EA K FA S T
and cook for about 34
PREP TIME: 10 MINUTES
more minutes until spinach
COOK TIME: 25 MINUTES
is cooked down and soft.
GF

4. W H I S K YOUR E GGS
INGREDIENTS in a large bowl, then add
GRASS-FED BUTTER
the truffle oil, paprika,
12 EGGS
and pepper to taste. Add
2 CUPS BRUSSELS SPROUTS, CUT INTO QUARTERS
6 C U P S PA C K E D S P I N A C H , C H O P P E D
mixture to the skillet and
2 T S P. T R U F F L E O I L ( O P T I O N A L B U T mix well.
WO R T H I T ! )
5. P L AC E S K I L L E T I N
2 G A R L I C C L OV E S , M I N C E D
T S P. PA P R I K A oven and cook for 1518
AV O C A D O, T O G A R N I S H minutes, depending on the
size of the skillet. Frittata
DIRECTIONS is done when you press in
1 . P RE H E AT OVEN TO 400. the middle and it pushes
back a bit.
2 . M E L T A L I TTLE butter in a cast-iron skillet over medium-high heat. Once
pan is hot, add minced garlic and Brussels sprouts. Cook until browned. 6. TOP W I T H AVOCA DO.

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ARTICHOKE BREAKFAST
Bake
by Tami Monaghan 2. C H OP P ROS C I UT TO
I NTO small pieces. Add
SERVINGS: 6

1. B R EA K FA S T
prosciutto, onions, and
PREP TIME: 10 MINUTES
spinach to a saut pan and
COOK TIME: 15 MINUTES
cook over medium heat
GF DF
until onions are soft, about
INGREDIENTS 6 minutes.
1 W H I T E O N I O N, D I C E D
3. DRA I N A RT I C H OK E
4 S L I C E S P R O S C I U T T O, D I C E D
H E A RT S and pat or
2 14-OZ. CANS ARTICHOKE HEARTS
PA C K E D I N W A T E R
squeeze to remove excess
6 A N C H OV Y F I L L E T S PA C K E D I N O I L water. Chop coarsely.
1 C U P F R E S H PA R S L E Y L E AV E S , C H O P P E D
4. M I NC E A NC H OV I E S.
A N D L O O S E LY PA C K E D
T S P. R E D P E P P E R F L A K E S 5. A DD RE M A I NI NG
1 T B S P. L E M O N J U I C E
I NGRE DI E NT S to pan
4 EGGS
2 C U P S PA C K E D S P I N A C H , C H O P P E D
and mix together well.
Pour into greased 88-inch
TAKE TOTAL CONTROL OF DIRECTIONS baking pan. Place in oven
YOUR LIFE FOR A BUCK?!
1. P REH EAT OV EN TO 350F. and bake 40 minutes, until
START NOW. eggs are cooked.

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 Dinner

2
9 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?
SPICY SHRIMP WITH ASPARAGUS,
WATER CHESTNUTS, &
Bok Choy
by Tami Monaghan DIRECTIONS
SERVINGS: 4 1. C L E A N A ND P RE P
PREP TIME: 10 MINUTES shrimp and veggies.

2. D I N N E R
COOK TIME: 20 MINUTES
2. I N A L A RGE wok or
GF DF
skillet, add oil, asparagus,
and garlic. Cook over
INGREDIENTS medium high heat for 5
1 2 L B S . W I L D S H R I M P, C L E A N E D A N D D E - T A I L E D
minutes.
1 L A R G E B O K C H OY, C H O P P E D, I N C L U D I N G L E AV E S
1 B U N C H A S PA R A G U S , C H O P P E D 3. A DD S H RI M P A ND cook
1 CA N WAT E R C H E S T N U T S, D R A I N E D
until done, about 5 more
1 T B S P. C O C O N U T O I L
minutes.
3 C L OV E S G A R L I C , M I N C E D
1 2 T S P. G A R L I C C H I L I S A U C E ( O P T I O N 4. A DD B OK C H OY, water
TO USE RED PEPPER FLAKES OR
chestnuts, broth, chili
SRIRACHA SAUCE)
sauce, and lemon juice.
1 CUP BROTH
2 T B S P. L E M O N J U I C E ( A B O U T Simmer for 5 minutes.
1 LEMON)
5. TOP W I T H C I L A NT RO.
C I L A N T R O, T O G A R N I S H

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SALMON BURGERS WITH AVOCADO

Dill Dip
by Tami Monaghan 1 T B S P. C H I L I P OW D E R ( M O R E
OR LESS TO TASTE)
SERVINGS: 4 1 T B S P. L I M E J U I C E
PREP TIME: 10 MINUTES 1 T B S P. H O N E Y

2. D I N N E R
COOK TIME: 15 MINUTES 2 T B S P. A P P L E C I D E R V I N E G A R
2 C L OV E S G A R L I C
GF DF
CUP NUT MILK
C U P WAT E R
INGREDIENTS
1 L B. C O O K E D W I L D S A L M O N, M A S H E D U P ( O P T I O N TO BU Y CA N N E D ) DIRECTIONS
R E D O N I O N , F I N E LY C H O P P E D
1. P RE H E AT A S M A L L
2 L A R G E C L OV E S O F G A R L I C , P R E S S E D O R F I N E LY C H O P P E D
cast-iron skillet or medium
1 T B S P. S T O N E G R O U N D M U S T A R D
2 EGGS
saut pan with coconut oil.
SEA SALT AND PEPPER TO TASTE
2. C OM B I NE ONI ON,
2 T B S P. C O C O N U T F L O U R
GA RL I C, mustard,
C U P C O C O N U T O I L F O R PA N - F R Y I N G
JUICE AND ZEST FROM 1 LEMON FOR GARNISH coconut flour, sea salt,
GREENS OF CHOICE pepper, and eggs in a

Dill Dip
small mixing bowl. Add
salmon and mix together
1 V E R Y R I P E AV O C A D O
until the salmon is fully
2 T B S P. O L I V E O I L
3 SPRIGS FRESH DILL
incorporated.

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SALMON BURGERS WITH AVOCADO

Dill Dip
3. F O R M THE MIX TU R E 4. B ROWN T H E SECOND
into patties. When the pan side. Each side will take
and oil are hot, cook the several minutes to brown.

2. D I N N E R
patties until well-browned
5. REMOV E T H E SA LMON
on one side before
cakes from the pan and
attempting to flip them.
serve warm. Serve over
If you try to flip them too
salad greens or alongside
early, they may break.
a non-starchy vegetable.

Dip
STILL EATING
NORMAL SALT? DIRECTIONS
CHECK THIS OUT. 1. COMB INE A LL
I NGREDI ENT S in a
blender and process until
creamy.

2. STORE IN A N airtight jar

or container in refrigerator.
Dip will last approximately
1 week.

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 CHICKEN WITH APPLES,
ASPARAGUS, &
by Tami Monaghan
Arugula DIRECTIONS
SERVINGS: 4 1. P RE H E AT OV E N TO
PREP TIME: 5 MINUTES 400F.

2. D I N N E R
COOK TIME: 35 MINUTES
2. P OUND C H I C K E N
GF DF
B E A S T S until they are thin
(option to buy thin breast).
INGREDIENTS
3. C L E A N A ND B RE A K
4 SMALL CHICKEN BREASTS
2 B U N C H E S A S PA R A G U S ends of asparagus.
2 SHALLOTS, DICED
4. P L AC E T H E C H I C K E N
1 T S P. A P P L E C I D E R V I N E G A R
2 T B S P. C O C O N U T O I L
on a baking dish drizzled
1 APPLE, DICED lightly with coconut oil. On
1 LEMON a separate baking dish,
6 G A R L I C C L OV E S , M O R E I F place the asparagus and
DESIRED
garlic cloves and drizzle
4 C U P S PA C K E D A R U G U L A ,
lightly with coconut oil.
DIVIDED PER SERVING

5. B A K E B OT H DI S H E S

Looking for more scrumptious Paleo recipes? Click here. for about 15 minutes, until
chicken is cooked.

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CHICKEN WITH APPLES,
ASPARAGUS, &
6. CH O P S HALLO TS. IN a
small bowl, add shallots,
apple cider vinegar, oil,
and apples.
14 J O I N O U R 3 0 - DAY C H A L L E N G E !
7. P LACE A LA RGE
Arugula 8. SQUEE Z E A FRE S H
handful (about a cup) of lemon over the asparagus
arugula on your plate. and serve alongside the
2. D I N N E R
Place chicken on top of chicken.
arugula and add the apple
mixture.
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COLLARD GREENS &
Ground Beef
by Tami Monaghan DIRECTIONS
SERVINGS: 4 1. WA RM OI L I N large
PREP TIME: 10 MINUTES skillet over medium heat.

2. D I N N E R
COOK TIME: 12 MINUTES
2. A DD ONI ON A ND saut
GF DF
until soft, about 4 minutes.
Add garlic and jalapeo;
INGREDIENTS saut until fragrant, about
1 LBS. GROUND BEEF
1 minute. Add ground beef
1 T S P. C O C O N U T O I L
and seasonings and cook
1 S M A L L W H I T E O N I O N , C OA R S E LY C H O P P E D
4 C L OV E S G A R L I C , C H O P P E D until browned, about 68
12 JALAPENOS, SEEDED AND CHOPPED minutes.
T S P. B L A C K P E P P E R
T S P. G R O U N D C I N N A M O N
3. A DD T H E C OL L A RD
T S P. G R O U N D G I N G E R greens and tomatoes and
T S P. T U R M E R I C saut until wilted, about
T S P. G R O U N D C U M I N 4 minutes. Stir everything
T S P. G R O U N D C O R I A N D E R
gently as it cooks, careful
1 B U N C H C O L L A R D G R E E N S , S T E M S R E M OV E D
not to mush the tomatoes.
AND SLICED INTO 1-INCH STRIPS
15 GRAPE TOMATOES, QUARTERED
4. A DD T H E L E M ON juice,
1 T S P. L E M O N J U I C E
season to taste, and serve.

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 Steaks
BLUEBERRY, LEEK, & KALE SALAD WITH

by Tami Monaghan
3. S L I C E L E E K I NTO thin
SERVINGS: 4
PREP TIME: 10 MINUTES strips and add to a saut

2. D I N N E R
COOK TIME: 15 MINUTES pan with a small amount of

GF
butter.

4. DE -S T E M A ND C H OP
INGREDIENTS kale. Add to saut pan and
4 SMALL GRASS-FED STEAKS cook for a total of about
2 LEEKS 6 minutes. Remove from
GRASS-FED BUTTER
heat.
2 BUNCHES KALE
1 CUP BLUEBERRIES 5. A DD B L UE B E RRI E S
1 L E M O N, J U I C E D
A ND lemon juice and then
top with avocado. Serve
DIRECTIONS
with steaks.
1. COOK T H E ST EA KS on the grill
or in the oven using the broil option.

Could this be the secret to 2. SLICE OFF T H E end and green

reversing your cells age? part of the leek. Cut lengthwise and
rinse well.

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 Side Dishes

3
17 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?
ZUCCHINI
Fritters

3. S I D E D I S H E S
by Tami Monaghan 3. GRAT E T H E ONI ON
and add to the bowl. Add
SERVINGS: 4
the eggs and almond flour.
PREP TIME: 10 MINUTES
Sprinkle the spices on top
COOK TIME: 20 MINUTES
of the mixture and mix
GF
until evenly incorporated.
INGREDIENTS
2 MEDIUM ZUCCHINI
To Bake
1. GE NE ROUS LY GRE A S E
2 EGGS
1 O N I O N, G R AT E D B A K I NG sheet or muffin
CUP ALMOND FLOUR tins. Put tablespoon-sized
1 T S P. E A C H O F G A R L I C P OW D E R , P E P P E R , A N D B A S I L L E A F amounts of the mixture
PINCH OF SEA SALT
onto the baking sheet or
GRASS-FED BUTTER (FOR FRYING OPTION)
fill the muffin tins halfway

DIRECTIONS full.

1 . PR EHE AT OV EN TO 400F. 2. B A K E A P P ROX I M AT E LY

18 20 minutes or until
2 . G R ATE Z UCCH INI WI T H a cheese grater or
tops and sides start to
food processor. Add the salt and squeeze tightly
brown.
with a towel or paper towels to remove excess
liquid. Place in medium-sized bowl.

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ZUCCHINI
To Fry
1. L OWER HEAT TO
medium-low and add a
small amount of butter to
the heated pan. Pour batter
into 4-inchdiameter
pancakes.
19 J O I N O U R 3 0 - DAY C H A L L E N G E !
Fritters
3. S I D E D I S H E S
2. COOK A B OUT 3
minutes on each side.
WA N T M O R E ?
CLICK FOR OUR
Make sure they are set
FU L L CO O K B O O K.
and golden brown before
flipping. Makes eight
4-inch pancakes.
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 3. S I D E D I S H E S
Onion
WARM SWEET POTATO WITH PORTABELLA
MUSHROOMS, TOMATOES, &

by Tami Monaghan 3. P L AC E I N A single layer

on a baking dish lined with
SERVINGS: 4
parchment paper. Drizzle
PREP TIME: 10 MINUTES
with coconut oil and mix
COOK TIME: 25 MINUTES
to coat. Sprinkle with
GF DF
cinnamon and paprika.
INGREDIENTS Bake for 20 minutes or
1 L A R G E S W E E T P O T A T O, D I C E D until desired crispiness.
1 S M A L L O N I O N, D I C E D
4. DI C E M US H ROOM S,
2 C U P S PA C K E D S P I N A C H
1 SMALL CONTAINER PORTABELLA
ONI ON, and jalapeno.
MUSHROOMS Place into a skillet with
12 CHERRY TOMATOES apple cider vinegar and
12 JALAPENOS, DE-SEEDED cook over medium heat
2 T B S P. A P P L E C I D E R V I N E G A R
until liquid is gone.
CINNAMON
PA P R I K A 5. RE M OV E FROM H E AT.
COCONUT OIL
Add spinach and tomatoes.
Toss until spinach is wilted.
DIRECTIONS
Pour mixture over the
1 . P RE H E AT OVEN TO 450F.
potatoes once done.
2 . D I C E S W E ET PO TATO into bite-sized pieces.

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 Vinaigrette

3. S I D E D I S H E S
ASPARAGUS

by Tami Monaghan DIRECTIONS

SERVINGS: 4 1. C L E A N A S PA RAGUS
PREP TIME: 10 MINUTES A ND break off ends.
COOK TIME: 10 MINUTES
2. I N A L A RGE skillet, add
GF
asparagus with a small
INGREDIENTS amount of butter. Cook

1 L A R G E B U N C H O F A S PA R A G U S
over medium-high heat
GRASS-FED BUTTER until tender, about 10
1 S H A L L O T, D I C E D S M A L L minutes. Add diced shallot
2 T B S P. S T O N E G R O U N D M U S T A R D halfway through.
1 T B S P. O I L
1 T B S P. A P P L E C I D E R V I N E G A R 3. C OM B I NE M US TA RD,
( M AY N E E D M O R E U N T I L OI L , and vinegar. Add
YO U R E A C H D E S I R E D
mixture to the saut pan
CONSISTENCY)
along with tarragon.
1 T S P. T A R R A G O N ,
CHOPPED
Season to taste.

5 STEPS TO LOOKING
10 YEARS YOUNGER.
LEARN HOW.

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 Salads

4
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 Dressing
BROCCOLI, GRAPEFRUIT, & AVOCADO
SALAD WITH LEMON POPPYSEED

by Tami Monaghan DIRECTIONS

SERVINGS: 4 1. C H OP B ROC C OL I

4. S A LA D S
PREP TIME: 10 MINUTES I NTO small florets,
COOK TIME: 0 MINUTES chop avocado, and dice
GF DF grapefruit. Add broccoli,
grapefruit, avocado, and
INGREDIENTS walnuts to a bowl.
4 HEADS BROCCOLI FLORETS, CHOPPED
( S AV E S T E M S ) 2. I N A S E PA RAT E bowl,
1 GRAPEFRUIT combine oil, shallots,
1 AV O C A D O poppyseeds, and lemon.
1 LEMON
Mix and pour over the
1 S M A L L S H A L L O T, M I N C E D
salad. Serve immediately
( A B O U T 1 T B S P. )
C U P WA L N U T S, C H O P P E D or store in fridge.
T S P. P O P P Y S E E D S
CUP OIL (OLIVE OR
AV O C A D O )
PINCH SEA SALT

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WATERCRESS, PISTACHIO, & BEET
Salad
by Tami Monaghan 2. P OUR 2 TA B L E S P OONS
vinegar over beets and stir
SERVINGS: 4
to mix. Refrigerate at least

4. S A LA D S
PREP TIME: 30 MINUTES
10 minutes. Can be made
COOK TIME: 10 MINUTES
up to 2 days in advance.
GF DF

3. TO S E RV E , W H I S K the
INGREDIENTS remaining vinegar, orange
1 LB. BEETS, PEELED AND SLICED INTO -INCH SLICES
juice, orange zest, and oil
4 T B S P. A P P L E C I D E R V I N E G A R
together. Season to taste.
2 T B S P. F R E S H LY S Q U E E Z E D O R A N G E J U I C E
T S P. O R A N G E Z E S T Add watercress and fennel,
3 T B S P. O L I V E O I L tossing to coat.
1 0 C U P S WAT E R C R E S S, T R I M M E D
1 F E N N E L B U L B , T R I M M E D, C O R E D A N D T H I N LY S L I C E D
4. A RRA NGE B E E T S ON
CUP PISTACHIOS, CHOPPED edge of platter and drizzle
with some of the pickling
DIRECTIONS juice. Top with pistachios.
1 . BRING 1 INCH of water to a boil in
a large saucepan fitted with a steamer CO U L D T H I S
F I NA L LY
basket. Add beets and cook until CURE
tender, about 1012 minutes. NECK &
BAC K PA I N ?

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RAW SWEET GINGER DETOX

by Tami Monaghan
Salad DIRECTIONS
SERVINGS: 4 1. P RE PA RE A L L T H E

4. S A LA D S
PREP TIME: 15 MINUTES veggies and add them to a
CHILL TIME: 0 MINUTES large bowl.
GF DF
2. W H I S K T H E

INGREDIENTS I NGRE DI E NT S for the

dressing and pour over the
1 SMALL RED CABBAGE, CORED AND SLICED THIN
3 C A R R O T S , C OA R S E LY G R A T E D salad.
1 APPLE, CORED AND SLICED (GRANNY SMITH ARE
NICE AND TART)
1 BUNCH OF RADISHES, SLICED
3 T B S P. P I N E N U T S
1 T B S P. P U M P K I N S E E D S
2 T B S P. S U N F L OW E R S E E D S

Dressing
2 T S P. G R A T E D G I N G E R R O O T
2 T B S P. L E M O N J U I C E
T S P. L E M O N Z E S T
T S P. G A R L I C , M I N C E D
4 T B S P. O L I V E O I L

25 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?

 Sweets

5
26 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?
 ALMOND BUTTER COCONUT CHIA SEED

Bites
by Tami Monaghan DIRECTIONS
SERVINGS: 10 1. C OM B I NE A L L

5 . SW E E T S
PREP TIME: 20 MINUTES I NGRE DI E NT S and mix
COOK TIME: 0 MINUTES well. Place in the fridge for
GF DF 20 minutes.

INGREDIENTS 2. RE M OV E M I X T URE
A ND roll into bite-sized
2 T B S P. C O C O N U T O I L , M E L T E D
3 T B S P. N A T U R A L A L M O N D B U T T E R pieces. Roll in additional
1 T B S P. C H I A S E E D S shredded coconut, place
2 T B S P. S H R E D D E D C O C O N U T in the fridge for 10 more
1 T S P. P I N E N U T S
minutes, and enjoy!
2 T B S P. O F U N S W E E T E N E D C O C OA P OW D E R
T S P. A L M O N D E X T R A C T

FIND LOADS OF YUMMY COCONUT

PRODUCTS 2550% OFF DELIVERED
FREE TO YOUR DOOR HERE.

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 Truffles
DARK CHOCOLATE AVOCADO

by Tami Monaghan 2. M A S H T H E AVOCA DO

with a fork until no lumps
SERVINGS: 12

5 . SW E E T S
are visible, then stir it
PREP TIME: 15 MINUTES
into the melted chocolate
CHILL TIME: 20 MINUTES
mixture until smooth and
GF DF
thickened.
INGREDIENTS 3. P L AC E I N FRI DGE to
6 OZ. DARK CHOCOLATE (70% OR HIGHER)
set for 20 minutes or until
3 C U P M A S H E D AV O C A D O ( A B O U T 1 S M A L L AV O C A D O )
slightly firm to the touch.
T S P. VA N I L L A E X T R A C T
PINCH OF SALT
2 T B S P. C O C OA P OW D E R F O R R O L L I N G ( O P T I O N A L )

DIRECTIONS
1 . COMB INE CH OCOLAT E, VA NI LLA
extract, and pinch of salt over a double
boiler. Melt until completely smooth. (I
just use an oven-safe bowl over my
3 STEPS COULD
small saucepan for this.)
SAVE YOUR LIFE.
FIND OUT HOW.

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 Snacks

6
29 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?
 Dressing
DAIRY-FREE RANCH

by Tami Monaghan DIRECTIONS

SERVINGS: 12 1. B L E ND A L L

6. S NAC KS
PREP TIME: 60 MINUTES I NGRE DI E NT S in a
MAKE TIME: 5 MINUTES Vitamix or high-speed
GF DF blender until smooth. If
making a dip, use less
INGREDIENTS water. If making dressing,
C U P C A S H E W S , S OA K E D F O R A T L E A S T 1 H O U R
use more water.
C U P U N S W E E T E N E D N U T M I L K ( M AY T H I N O U T
TO DESIRED CONSISTENCY) 2. K E E P C H I L L E D UNT I L
2 T B S P. F R E S H LY S Q U E E Z E D L E M O N J U I C E ready to use.
2 T B S P. F R E S H C H I V E S
1 T B S P. D R I E D PA R S L E Y
T S P. O N I O N P OW D E R
T S P. G A R L I C P OW D E R
SEA SALT AND GROUND BLACK
PEPPER TO TASTE

Enjoy unlimited energy, a lean physique, and relief

from chronic diseaseswithout starving or counting
calories. Heres how.
30 J O I N O U R 3 0 - DAY C H A L L E N G E ! Want 60 more of our delicious Paleo recipes?
FAT-BURNING FOODS
The Secret Revealed
Rev up Your Metabolism, Burn Fat Like
a 24-Year-Old, & Detox Your Body!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, RKC
Fat-Burning Recipes by Tami Monaghan, HC, AADP